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

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How are soy sauce and marinara sauce different?

Soy sauce is higher in manganese, phosphorus, protein, magnesium, iron, and vitamin B2; however, marinara sauce is richer in vitamin E, vitamin K, and vitamin B3.
Daily need coverage for sodium for soy sauce is 238% higher.
Soy sauce contains 7 times more manganese than marinara sauce. While soy sauce contains 1.018mg of manganese, marinara sauce contains only 0.137mg.
Marinara sauce has less sodium.

Soy sauce made from soy and wheat (shoyu) and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.

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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.

Soy sauce

Marinara sauce

Contains more MagnesiumMagnesium	+311.1%
Contains more CalciumCalcium	+22.2%
Contains more PotassiumPotassium	+36.4%
Contains more IronIron	+85.9%
Contains more ZincZinc	+335%
Contains more PhosphorusPhosphorus	+388.2%
Contains more ManganeseManganese	+643.1%

Contains more CopperCopper	+88.4%
Contains less SodiumSodium	-99.5%
Contains more SeleniumSelenium	+120%

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.

Soy sauce

Marinara sauce

Contains more Vitamin B1Vitamin B1	+37.5%
Contains more Vitamin B2Vitamin B2	+170.5%
Contains more Vitamin B5Vitamin B5	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+78.4%
Contains more Vitamin B6Vitamin B6	+16.9%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	5493mg	30mg	238%
Manganese	1.018mg	0.137mg	38%
Phosphorus	166mg	34mg	19%
Vitamin E	0mg	2.4mg	16%
Protein	8.14g	1.41g	13%
Magnesium	74mg	18mg	13%
Vitamin K	0µg	13.9µg	12%
Vitamin B3	2.196mg	3.917mg	11%
Iron	1.45mg	0.78mg	8%
Vitamin B2	0.165mg	0.061mg	8%
Zinc	0.87mg	0.2mg	6%
Vitamin B5	0.297mg		6%
Fiber	0.8g	1.8g	4%
Copper	0.043mg	0.081mg	4%
Vitamin A	0µg	33µg	4%
Potassium	435mg	319mg	3%
Vitamin C	0mg	2mg	2%
Vitamin B6	0.148mg	0.173mg	2%
Polyunsaturated fat	0.263g	0.508g	2%
Fats	0.57g	1.48g	1%
Carbs	4.93g	8.06g	1%
Cholesterol	0mg	2mg	1%
Calcium	33mg	27mg	1%
Selenium	0.5µg	1.1µg	1%
Vitamin B1	0.033mg	0.024mg	1%
Choline	18.3mg	13.7mg	1%
Monounsaturated fat	0.088g	0.377g	1%
Calories	53kcal	51kcal	0%
Protein per 100 calories	15g	2.8g	N/A
Calories per 10 g protein	65kcal	362kcal	N/A
Weight per 100 calories	189g	196g	N/A
Net carbs	4.13g	6.26g	N/A
Sugar	0.4g	5.5g	N/A
Folate	14µg	13µg	0%
Saturated fat	0.073g	0.17g	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%