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  6. Yogurt vs. Soy sauce

Yogurt vs. Soy sauce — In-Depth Nutrition Comparison

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How are Yogurt and Soy sauce different?

  • Yogurt is higher in Vitamin B12, Selenium, Vitamin B2, and Calcium, however, Soy sauce is richer in Manganese, Iron, Magnesium, Vitamin B3, and Potassium.
  • Daily need coverage for Sodium from Soy sauce is 237% higher.
  • Yogurt has less Sodium.

Yogurt, Greek, plain, nonfat and Soy sauce made from soy and wheat (shoyu) are the varieties used in this article.

Infographic

Yogurt 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.
Yogurt
Yogurt
3
:
7
Soy sauce
Soy sauce
Contains more Calcium +233.3%
Contains less Sodium -99.3%
Contains more Selenium +1840%
Contains more Iron +1971.4%
Contains more Magnesium +572.7%
Contains more Phosphorus +23%
Contains more Potassium +208.5%
Contains more Zinc +67.3%
Contains more Copper +152.9%
Contains more Manganese +11211.1%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Calcium +233.3%
Contains less Sodium -99.3%
Contains more Selenium +1840%
Contains more Iron +1971.4%
Contains more Magnesium +572.7%
Contains more Phosphorus +23%
Contains more Potassium +208.5%
Contains more Zinc +67.3%
Contains more Copper +152.9%
Contains more Manganese +11211.1%

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.
Yogurt
Yogurt
5
:
4
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +68.5%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +43.5%
Contains more Vitamin B3 +955.8%
Contains more Vitamin B6 +134.9%
Contains more Folate +100%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +68.5%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +43.5%
Contains more Vitamin B3 +955.8%
Contains more Vitamin B6 +134.9%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
2
:
3
Soy sauce
Soy sauce
Contains more Protein +25.2%
Contains more Water +19.6%
Contains more Fats +46.2%
Contains more Carbs +36.9%
Contains more Other +2012.5%
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Soy sauce
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 Protein +25.2%
Contains more Water +19.6%
Contains more Fats +46.2%
Contains more Carbs +36.9%
Contains more Other +2012.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
0
:
3
Soy sauce
Soy sauce
Contains less Saturated Fat -37.6%
Contains more Monounsaturated Fat +66%
Contains more Polyunsaturated fat +2091.7%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains less Saturated Fat -37.6%
Contains more Monounsaturated Fat +66%
Contains more Polyunsaturated fat +2091.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
2
:
2
Soy sauce
Soy sauce
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Soy sauce
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 Lactose +∞%
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Soy sauce Opinion
Net carbs 3.6g 4.13g Soy sauce
Protein 10.19g 8.14g Yogurt
Fats 0.39g 0.57g Soy sauce
Carbs 3.6g 4.93g Soy sauce
Calories 59kcal 53kcal Yogurt
Sugar 3.24g 0.4g Soy sauce
Fiber 0g 0.8g Soy sauce
Calcium 110mg 33mg Yogurt
Iron 0.07mg 1.45mg Soy sauce
Magnesium 11mg 74mg Soy sauce
Phosphorus 135mg 166mg Soy sauce
Potassium 141mg 435mg Soy sauce
Sodium 36mg 5493mg Yogurt
Zinc 0.52mg 0.87mg Soy sauce
Copper 0.017mg 0.043mg Soy sauce
Manganese 0.009mg 1.018mg Soy sauce
Selenium 9.7µg 0.5µg Yogurt
Vitamin A 4IU 0IU Yogurt
Vitamin A RAE 1µg 0µg Yogurt
Vitamin E 0.01mg 0mg Yogurt
Vitamin B1 0.023mg 0.033mg Soy sauce
Vitamin B2 0.278mg 0.165mg Yogurt
Vitamin B3 0.208mg 2.196mg Soy sauce
Vitamin B5 0.331mg 0.297mg Yogurt
Vitamin B6 0.063mg 0.148mg Soy sauce
Folate 7µg 14µg Soy sauce
Vitamin B12 0.75µg 0µg Yogurt
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg Soy sauce
Isoleucine 0.318mg Soy sauce
Leucine 0.537mg Soy sauce
Lysine 0.381mg Soy sauce
Methionine 0.097mg Soy sauce
Phenylalanine 0.353mg Soy sauce
Valine 0.332mg Soy sauce
Histidine 0.174mg Soy sauce
Cholesterol 5mg 0mg Soy sauce
Trans Fat 0.006g 0g Soy sauce
Saturated Fat 0.117g 0.073g Soy sauce
Monounsaturated Fat 0.053g 0.088g Soy sauce
Polyunsaturated fat 0.012g 0.263g Soy sauce
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Soy sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Yogurt
12%
Soy sauce
Minerals Daily Need Coverage Score
19%
Yogurt
112%
Soy sauce

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 5457mg)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $0.8)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 2.84g)
Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.