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Vegetable oil vs. Soy sauce — In-Depth Nutrition Comparison

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How are vegetable oil and soy sauce different?

  • Vegetable oil is richer in vitamin E and vitamin K, while soy sauce is higher in manganese, phosphorus, magnesium, iron, vitamin B3, and potassium.
  • Soy sauce covers your daily need for sodium, 239% more than vegetable oil.
  • Soy sauce is lower in saturated fat.
  • Soy sauce has a higher glycemic index (15) than vegetable oil (0).

Oil, corn, peanut, and olive and Soy sauce made from soy and wheat (shoyu) types were used in this article.

Infographic

Vegetable oil 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% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1015.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +4250%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
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.
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
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 +9050%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +17443.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 more Mono. FatMonounsaturated fat +54483%
Contains more Poly. FatPolyunsaturated fat +12460.1%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable oil Soy sauce DV% diff.
Sodium 0mg 5493mg 239%
Polyunsaturated fat 33.033g 0.263g 218%
Fats 100g 0.57g 153%
Monounsaturated fat 48.033g 0.088g 120%
Vitamin E 14.78mg 0mg 99%
Saturated fat 14.367g 0.073g 65%
Manganese 0mg 1.018mg 44%
Calories 884kcal 53kcal 42%
Phosphorus 0mg 166mg 24%
Magnesium 0mg 74mg 18%
Vitamin K 21µg 0µg 18%
Iron 0.13mg 1.45mg 17%
Protein 0g 8.14g 16%
Vitamin B3 0mg 2.196mg 14%
Vitamin B2 0mg 0.165mg 13%
Potassium 0mg 435mg 13%
Vitamin B6 0mg 0.148mg 11%
Zinc 0.02mg 0.87mg 8%
Vitamin B5 0mg 0.297mg 6%
Copper 0mg 0.043mg 5%
Folate 0µg 14µg 4%
Choline 0.2mg 18.3mg 3%
Calcium 0mg 33mg 3%
Fiber 0g 0.8g 3%
Vitamin B1 0mg 0.033mg 3%
Carbs 0g 4.93g 2%
Selenium 0µg 0.5µg 1%
Net carbs 0g 4.13g N/A
Sugar 0g 0.4g N/A
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable oil 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
27%
Vegetable oil
12%
Soy sauce
Minerals Daily Need Coverage Score
1%
Vegetable oil
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 5493mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 15)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $2.1)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 14.294g)
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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.