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

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Differences between sesame oil and soy sauce

Sesame oil has more fats, while soy sauce has more phosphorus, protein, iron, magnesium, vitamin B3, potassium, and vitamin B2.
Soy sauce's daily need coverage for sodium is 239% higher.
Soy sauce contains 195 times less saturated fat than sesame oil. Sesame oil contains 14.2g of saturated fat, while soy sauce contains 0.073g.
Sesame oil has a lower glycemic index. The glycemic index of sesame oil is 0, while the glycemic index of soy sauce is 15.

The food types used in this comparison are Oil, sesame, salad or cooking and Soy sauce made from soy and wheat (shoyu).

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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.

Sesame oil

Soy sauce

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+∞%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+∞%

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.

Sesame 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.
Polyunsaturated fat	41.7g	0.263g	276%
Sodium	0mg	5493mg	239%
Fats	100g	0.57g	153%
Monounsaturated fat	39.7g	0.088g	99%
Saturated fat	14.2g	0.073g	64%
Manganese		1.018mg	44%
Calories	884kcal	53kcal	42%
Phosphorus	0mg	166mg	24%
Magnesium	0mg	74mg	18%
Iron	0mg	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%
Vitamin K	13.6µg	0µg	11%
Vitamin E	1.4mg	0mg	9%
Zinc	0mg	0.87mg	8%
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	0.2mg	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	5.7	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%