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  6. Soy sauce made from soy (tamari) vs. Soy sauce

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

Soy sauce made from soy (tamari) vs Soy sauce infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 6% 19% 89% 45% 12% 56% 729% 65% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
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%
~equal in Sodium ~5493mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 15% 35% 74% 23% 46% 0% 0% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.165mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce made from soy (tamari) Soy sauce 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%
Zinc 0.43mg 0.87mg 4%
Sodium 5586mg 5493mg 4%
Vitamin B6 0.2mg 0.148mg 4%
Choline 38.4mg 18.3mg 4%
Vitamin B1 0.059mg 0.033mg 2%
Vitamin B5 0.376mg 0.297mg 2%
Fats 0.1g 0.57g 1%
Calcium 20mg 33mg 1%
Selenium 0.8µg 0.5µg 1%
Vitamin B2 0.152mg 0.165mg 1%
Folate 18µg 14µg 1%
Polyunsaturated fat 0.044g 0.263g 1%
Calories 60kcal 53kcal 0%
Net carbs 4.77g 4.13g N/A
Carbs 5.57g 4.93g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 66% 18%
Protein: 10.51 g
Fats: 0.1 g
Carbs: 5.57 g
Water: 66 g
Other: 17.82 g
8% 5% 71% 15%
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
15% 24% 61%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.044 g
17% 21% 62%
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%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soy sauce made from soy (tamari) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174278/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.