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Soy sauce vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between soy sauce and olive?

  • Soy sauce is richer in manganese, phosphorus, magnesium, vitamin B3, vitamin B2, and potassium, yet olive is richer in iron, copper, and vitamin E.
  • Soy sauce's daily need coverage for sodium is 207% higher.
  • Olive contains less sodium.

We used Soy sauce made from soy and wheat (shoyu) and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

Soy sauce vs Olive 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.
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%
Olive
Olive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +1750%
Contains more PotassiumPotassium +5337.5%
Contains more ZincZinc +295.5%
Contains more PhosphorusPhosphorus +5433.3%
Contains more ManganeseManganese +4990%
Contains more CalciumCalcium +166.7%
Contains more IronIron +127.6%
Contains more CopperCopper +483.7%
Contains less SodiumSodium -86.6%
Contains more SeleniumSelenium +80%

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.
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%
Olive
Olive
4
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin B1Vitamin B1 +1000%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +5835.1%
Contains more Vitamin B5Vitamin B5 +1880%
Contains more Vitamin B6Vitamin B6 +1544.4%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Olive DV% diff.
Sodium 5493mg 735mg 207%
Manganese 1.018mg 0.02mg 43%
Iron 1.45mg 3.3mg 23%
Copper 0.043mg 0.251mg 23%
Phosphorus 166mg 3mg 23%
Monounsaturated fat 0.088g 7.888g 20%
Magnesium 74mg 4mg 17%
Fats 0.57g 10.68g 16%
Protein 8.14g 0.84g 15%
Potassium 435mg 8mg 13%
Vitamin B2 0.165mg 0mg 13%
Vitamin B3 2.196mg 0.037mg 13%
Vitamin E 0mg 1.65mg 11%
Vitamin B6 0.148mg 0.009mg 11%
Fiber 0.8g 3.2g 10%
Calcium 33mg 88mg 6%
Zinc 0.87mg 0.22mg 6%
Vitamin B5 0.297mg 0.015mg 6%
Saturated fat 0.073g 1.415g 6%
Folate 14µg 0µg 4%
Polyunsaturated fat 0.263g 0.911g 4%
Calories 53kcal 115kcal 3%
Vitamin B1 0.033mg 0.003mg 3%
Vitamin A 0µg 20µg 2%
Vitamin C 0mg 0.9mg 1%
Selenium 0.5µg 0.9µg 1%
Vitamin K 0µg 1.4µg 1%
Choline 18.3mg 10.3mg 1%
Protein per 100 calories 15g 0.73g N/A
Calories per 10 g protein 65kcal 1369kcal N/A
Weight per 100 calories 189g 87g N/A
Unsaturated / Saturated Fat ratio 4.8 6.2 N/A
Net carbs 4.13g 3.06g N/A
Carbs 4.93g 6.26g 0%
Sugar 0.4g 0g N/A
Tryptophan 0.096mg 0%
Threonine 0.271mg 0.026mg 0%
Isoleucine 0.318mg 0.031mg 0%
Leucine 0.537mg 0.05mg 0%
Lysine 0.381mg 0.032mg 0%
Methionine 0.097mg 0.012mg 0%
Phenylalanine 0.353mg 0.029mg 0%
Valine 0.332mg 0.038mg 0%
Histidine 0.174mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +869%
Contains more OtherOther +582.1%
Contains more FatsFats +1773.7%
Contains more CarbsCarbs +27%
Contains more WaterWater +12.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +8863.6%
Contains more Poly. FatPolyunsaturated fat +246.4%

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.