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Tomato vs. Soy sauce — In-Depth Nutrition Comparison

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Important differences between tomatoes and soy sauce

  • Tomatoes have more vitamin A, vitamin C, and vitamin K; however, soy sauce has more manganese, phosphorus, magnesium, iron, vitamin B2, and vitamin B3.
  • Soy sauce's daily need coverage for sodium is 239% more.
  • Tomatoes are lower in sodium.

The food varieties used in the comparison are Tomatoes, red, ripe, raw, year round average and Soy sauce made from soy and wheat (shoyu).

Infographic

Tomato 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.
Tomato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
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 CopperCopper +37.2%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +572.7%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +83.5%
Contains more IronIron +437%
Contains more ZincZinc +411.8%
Contains more PhosphorusPhosphorus +591.7%
Contains more ManganeseManganese +793%
Contains more SeleniumSelenium +∞%

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.
Tomato
5
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +768.4%
Contains more Vitamin B3Vitamin B3 +269.7%
Contains more Vitamin B5Vitamin B5 +233.7%
Contains more Vitamin B6Vitamin B6 +85%
Contains more CholineCholine +173.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 WaterWater +32.8%
Contains more ProteinProtein +825%
Contains more FatsFats +185%
Contains more CarbsCarbs +26.7%
Contains more OtherOther +2882.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 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 -61.6%
Contains more Mono. FatMonounsaturated fat +183.9%
Contains more Poly. FatPolyunsaturated fat +216.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tomato
2
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +316.7%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato Soy sauce DV% diff.
Sodium 5mg 5493mg 239%
Manganese 0.114mg 1.018mg 39%
Phosphorus 24mg 166mg 20%
Iron 0.27mg 1.45mg 15%
Vitamin C 13.7mg 0mg 15%
Magnesium 11mg 74mg 15%
Protein 0.88g 8.14g 15%
Vitamin B2 0.019mg 0.165mg 11%
Vitamin B3 0.594mg 2.196mg 10%
Vitamin K 7.9µg 0µg 7%
Potassium 237mg 435mg 6%
Zinc 0.17mg 0.87mg 6%
Vitamin A 42µg 0µg 5%
Vitamin B6 0.08mg 0.148mg 5%
Vitamin E 0.54mg 0mg 4%
Vitamin B5 0.089mg 0.297mg 4%
Choline 6.7mg 18.3mg 2%
Calories 18kcal 53kcal 2%
Fructose 1.37g 0g 2%
Fiber 1.2g 0.8g 2%
Copper 0.059mg 0.043mg 2%
Calcium 10mg 33mg 2%
Selenium 0µg 0.5µg 1%
Fats 0.2g 0.57g 1%
Polyunsaturated fat 0.083g 0.263g 1%
Net carbs 2.69g 4.13g N/A
Carbs 3.89g 4.93g 0%
Sugar 2.63g 0.4g N/A
Vitamin B1 0.037mg 0.033mg 0%
Folate 15µg 14µg 0%
Saturated fat 0.028g 0.073g 0%
Monounsaturated fat 0.031g 0.088g 0%
Tryptophan 0.006mg 0.096mg 0%
Threonine 0.027mg 0.271mg 0%
Isoleucine 0.018mg 0.318mg 0%
Leucine 0.025mg 0.537mg 0%
Lysine 0.027mg 0.381mg 0%
Methionine 0.006mg 0.097mg 0%
Phenylalanine 0.027mg 0.353mg 0%
Valine 0.018mg 0.332mg 0%
Histidine 0.014mg 0.174mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato 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
12%
Tomato
12%
Soy sauce
Minerals Daily Need Coverage Score
9%
Tomato
112%
Soy sauce

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 5488mg)
Which food is lower in Saturated fat?
Tomato
Tomato is lower in Saturated fat (difference - 0.045g)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $3)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.