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

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How are palm oil and soy sauce different?

Palm oil is richer in vitamin E, while soy sauce is higher in phosphorus, iron, magnesium, vitamin B3, potassium, vitamin B2, and vitamin B6.
Palm oil covers your daily need for saturated fat, 246% more than soy sauce.
Soy sauce is lower in saturated fat.
Soy sauce has a higher glycemic index (15) than palm oil (0).

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

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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.

Palm oil

Soy sauce

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+14400%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
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.

Palm oil

Soy sauce

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	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	0mg	5493mg	239%
Saturated fat	49.3g	0.073g	224%
Fats	100g	0.57g	153%
Vitamin E	15.94mg	0mg	106%
Monounsaturated fat	37g	0.088g	92%
Polyunsaturated fat	9.3g	0.263g	60%
Manganese		1.018mg	44%
Calories	884kcal	53kcal	42%
Phosphorus	0mg	166mg	24%
Magnesium	0mg	74mg	18%
Iron	0.01mg	1.45mg	18%
Protein	0g	8.14g	16%
Vitamin B3	0mg	2.196mg	14%
Potassium	0mg	435mg	13%
Vitamin B2	0mg	0.165mg	13%
Vitamin B6	0mg	0.148mg	11%
Zinc	0mg	0.87mg	8%
Vitamin K	8µg	0µg	7%
Vitamin B5	0mg	0.297mg	6%
Copper	0mg	0.043mg	5%
Folate	0µg	14µg	4%
Calcium	0mg	33mg	3%
Fiber	0g	0.8g	3%
Vitamin B1	0mg	0.033mg	3%
Choline	0.3mg	18.3mg	3%
Carbs	0g	4.93g	2%
Selenium	0µg	0.5µg	1%
Protein per 100 calories	0g	15g	N/A
Calories per 10 g protein		65kcal	N/A
Weight per 100 calories	11g	189g	N/A
Unsaturated / Saturated Fat ratio	0.94	4.8	N/A
Net carbs	0g	4.13g	N/A
Sugar	0g	0.4g	N/A
Tryptophan	0mg	0.096mg	0%
Threonine	0mg	0.271mg	0%
Isoleucine	0mg	0.318mg	0%
Leucine	0mg	0.537mg	0%
Lysine	0mg	0.381mg	0%
Methionine	0mg	0.097mg	0%
Phenylalanine	0mg	0.353mg	0%
Valine	0mg	0.332mg	0%
Histidine	0mg	0.174mg	0%