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  6. Fish sauce vs. Soy sauce

Fish sauce vs. Soy sauce — In-Depth Nutrition Comparison

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Important differences between fish sauce and soy sauce

  • Fish sauce has more magnesium, vitamin B12, vitamin B6, selenium, and folate; however, soy sauce has more manganese, phosphorus, iron, and vitamin B2.
  • Fish sauce's daily need coverage for sodium is 103% more.
  • Soy sauce is lower in sodium.
  • Soy sauce has a higher glycemic index than fish sauce.

The food varieties used in the comparison are Sauce, fish, ready-to-serve and Soy sauce made from soy and wheat (shoyu).

Infographic

Fish sauce vs Soy sauce infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 +136.5%
Contains more CalciumCalcium +30.3%
Contains more CopperCopper +16.3%
Contains more SeleniumSelenium +1720%
Contains more PotassiumPotassium +51%
Contains more IronIron +85.9%
Contains more ZincZinc +335%
Contains more PhosphorusPhosphorus +2271.4%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +336.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 1.3% 0% 3% 13% 43% 7.1% 91% 60% 0% 38%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +167.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +264.3%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +189.5%
Contains more Vitamin B5Vitamin B5 +151.7%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin B3 ~2.196mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fish sauce Soy sauce DV% diff.
Sodium 7851mg 5493mg 103%
Manganese 0.233mg 1.018mg 34%
Magnesium 175mg 74mg 24%
Phosphorus 7mg 166mg 23%
Vitamin B12 0.48µg 0µg 20%
Vitamin B6 0.396mg 0.148mg 19%
Selenium 9.1µg 0.5µg 16%
Folate 51µg 14µg 9%
Iron 0.78mg 1.45mg 8%
Vitamin B2 0.057mg 0.165mg 8%
Protein 5.06g 8.14g 6%
Zinc 0.2mg 0.87mg 6%
Potassium 288mg 435mg 4%
Vitamin B5 0.118mg 0.297mg 4%
Fiber 0g 0.8g 3%
Vitamin B1 0.012mg 0.033mg 2%
Polyunsaturated fat 0.003g 0.263g 2%
Calories 35kcal 53kcal 1%
Fats 0.01g 0.57g 1%
Vitamin C 0.5mg 0mg 1%
Calcium 43mg 33mg 1%
Copper 0.05mg 0.043mg 1%
Vitamin B3 2.313mg 2.196mg 1%
Choline 13.2mg 18.3mg 1%
Protein per 100 calories 14g 15g N/A
Calories per 10 g protein 69kcal 65kcal N/A
Weight per 100 calories 286g 189g N/A
Net carbs 3.64g 4.13g N/A
Carbs 3.64g 4.93g 0%
Sugar 3.64g 0.4g N/A
Vitamin A 4µg 0µg 0%
Saturated fat 0.003g 0.073g 0%
Monounsaturated fat 0.002g 0.088g 0%
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%
Omega-3 (EPA) 0.001g 0g N/A
Omega-3 (DHA) 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 +60.9%
Contains more FatsFats +5600%
Contains more CarbsCarbs +35.4%
~equal in Water ~71.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 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 -95.9%
Contains more Mono. FatMonounsaturated fat +4300%
Contains more Poly. FatPolyunsaturated fat +8666.7%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.