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  6. Table salt vs. Soy sauce

Table salt vs. Soy sauce — In-Depth Nutrition Comparison

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Significant differences between Table salt and Soy sauce

  • The amount of Manganese, Phosphorus, Magnesium, Iron, Vitamin B3, Vitamin B2, Potassium, Vitamin B6, and Zinc in Soy sauce is higher than in Table salt.
  • Table salt covers your daily Sodium needs 1446% more than Soy sauce.
  • Soy sauce contains less Sodium.

Specific food types used in this comparison are Salt, table and Soy sauce made from soy and wheat (shoyu).

Infographic

Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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 MagnesiumMagnesium +7300%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +5337.5%
Contains more IronIron +339.4%
Contains more CopperCopper +43.3%
Contains more ZincZinc +770%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -85.8%
Contains more ManganeseManganese +918%
Contains more SeleniumSelenium +400%

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 Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 Choline Choline 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 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 OtherOther +556.1%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35475%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Table salt Soy sauce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Table salt Soy sauce Opinion
Calories 0kcal 53kcal Soy sauce
Protein 0g 8.14g Soy sauce
Fats 0g 0.57g Soy sauce
Net carbs 0g 4.13g Soy sauce
Carbs 0g 4.93g Soy sauce
Magnesium 1mg 74mg Soy sauce
Calcium 24mg 33mg Soy sauce
Potassium 8mg 435mg Soy sauce
Iron 0.33mg 1.45mg Soy sauce
Sugar 0g 0.4g Table salt
Fiber 0g 0.8g Soy sauce
Copper 0.03mg 0.043mg Soy sauce
Zinc 0.1mg 0.87mg Soy sauce
Phosphorus 0mg 166mg Soy sauce
Sodium 38758mg 5493mg Soy sauce
Manganese 0.1mg 1.018mg Soy sauce
Selenium 0.1µg 0.5µg Soy sauce
Vitamin B1 0mg 0.033mg Soy sauce
Vitamin B2 0mg 0.165mg Soy sauce
Vitamin B3 0mg 2.196mg Soy sauce
Vitamin B5 0mg 0.297mg Soy sauce
Vitamin B6 0mg 0.148mg Soy sauce
Folate 0µg 14µg Soy sauce
Choline 0mg 18.3mg Soy sauce
Saturated Fat 0g 0.073g Table salt
Monounsaturated Fat 0g 0.088g Soy sauce
Polyunsaturated fat 0g 0.263g Soy sauce
Tryptophan 0mg 0.096mg Soy sauce
Threonine 0mg 0.271mg Soy sauce
Isoleucine 0mg 0.318mg Soy sauce
Leucine 0mg 0.537mg Soy sauce
Lysine 0mg 0.381mg Soy sauce
Methionine 0mg 0.097mg Soy sauce
Phenylalanine 0mg 0.353mg Soy sauce
Valine 0mg 0.332mg Soy sauce
Histidine 0mg 0.174mg Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt Soy sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
0%
Table salt
12%
Soy sauce
Minerals Daily Need Coverage Score
510%
Table salt
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 15)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $3.3)
Which food contains less Sodium?
Soy sauce
Soy sauce contains less Sodium (difference - 33265mg)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.