Soy sauce made from soy (tamari) vs. Soy sauce — In-Depth Nutrition Comparison
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What are the differences between soy sauce made from soy (tamari) and soy sauce?
- Soy sauce made from soy (tamari) is higher in iron, vitamin B3, and copper, yet soy sauce is higher in manganese, magnesium, potassium, and phosphorus.
- Soy sauce's daily need coverage for manganese is 23% more.
- Soy sauce made from soy (tamari) has 3 times more copper than soy sauce. While soy sauce made from soy (tamari) has 0.135mg of copper, soy sauce has only 0.043mg.
We used Soy sauce made from soy (tamari) and Soy sauce made from soy and wheat (shoyu) types in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +64.1% |
| Contains more CopperCopper | +214% |
| Contains more SeleniumSelenium | +60% |
| Contains more MagnesiumMagnesium | +85% |
| Contains more CalciumCalcium | +65% |
| Contains more PotassiumPotassium | +105.2% |
| Contains more ZincZinc | +102.3% |
| Contains more PhosphorusPhosphorus | +27.7% |
| Contains more ManganeseManganese | +104% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +78.8% |
| Contains more Vitamin B3Vitamin B3 | +79.9% |
| Contains more Vitamin B5Vitamin B5 | +26.6% |
| Contains more Vitamin B6Vitamin B6 | +35.1% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +109.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.51 g
Fats:
0.1 g
Carbs:
5.57 g
Water:
66 g
Other:
17.82 g
Protein:
8.14 g
Fats:
0.57 g
Carbs:
4.93 g
Water:
71.15 g
Other:
15.21 g
| Contains more ProteinProtein | +29.1% |
| Contains more CarbsCarbs | +13% |
| Contains more OtherOther | +17.2% |
| Contains more FatsFats | +470% |
~equal in
Water
~71.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.011 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.044 g
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.263 g
| Contains less Sat. FatSaturated fat | -84.9% |
| Contains more Mono. FatMonounsaturated fat | +417.6% |
| Contains more Poly. FatPolyunsaturated fat | +497.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.499mg | 1.018mg | 23% |
| Iron | 2.38mg | 1.45mg | 12% |
| Vitamin B3 | 3.951mg | 2.196mg | 11% |
| Copper | 0.135mg | 0.043mg | 10% |
| Magnesium | 40mg | 74mg | 8% |
| Potassium | 212mg | 435mg | 7% |
| Protein | 10.51g | 8.14g | 5% |
| Phosphorus | 130mg | 166mg | 5% |
| Sodium | 5586mg | 5493mg | 4% |
| Zinc | 0.43mg | 0.87mg | 4% |
| Vitamin B6 | 0.2mg | 0.148mg | 4% |
| Choline | 38.4mg | 18.3mg | 4% |
| Vitamin B5 | 0.376mg | 0.297mg | 2% |
| Vitamin B1 | 0.059mg | 0.033mg | 2% |
| Folate | 18µg | 14µg | 1% |
| Calcium | 20mg | 33mg | 1% |
| Polyunsaturated fat | 0.044g | 0.263g | 1% |
| Selenium | 0.8µg | 0.5µg | 1% |
| Fats | 0.1g | 0.57g | 1% |
| Vitamin B2 | 0.152mg | 0.165mg | 1% |
| Calories | 60kcal | 53kcal | 0% |
| Carbs | 5.57g | 4.93g | 0% |
| Net carbs | 4.77g | 4.13g | N/A |
| Sugar | 1.7g | 0.4g | N/A |
| Fiber | 0.8g | 0.8g | 0% |
| Saturated fat | 0.011g | 0.073g | 0% |
| Monounsaturated fat | 0.017g | 0.088g | 0% |
| Tryptophan | 0.181mg | 0.096mg | 0% |
| Threonine | 0.407mg | 0.271mg | 0% |
| Isoleucine | 0.487mg | 0.318mg | 0% |
| Leucine | 0.735mg | 0.537mg | 0% |
| Lysine | 0.731mg | 0.381mg | 0% |
| Methionine | 0.167mg | 0.097mg | 0% |
| Phenylalanine | 0.534mg | 0.353mg | 0% |
| Valine | 0.524mg | 0.332mg | 0% |
| Histidine | 0.215mg | 0.174mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
12%
Minerals Daily Need Coverage Score
105%
112%
Comparison summary
Which food is lower in Saturated fat?
Soy sauce made from soy (tamari) is lower in Saturated fat (difference - 0.062g)
Which food is lower in glycemic index?
Soy sauce made from soy (tamari) is lower in glycemic index (difference - 15)
Which food is cheaper?
Soy sauce made from soy (tamari) is cheaper (difference - $3.4)
Which food is richer in vitamins?
Soy sauce made from soy (tamari) is relatively richer in vitamins
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 1.3g)
Which food contains less Sodium?
Soy sauce contains less Sodium (difference - 93mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.