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

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Summary of differences between soy milk and soy sauce

Soy milk has more copper and selenium, while soy sauce has more manganese, phosphorus, magnesium, vitamin B3, iron, potassium, and vitamin B2.
Soy sauce covers your daily need for sodium, 237% more than soy milk.
Soy milk contains 10 times more selenium than soy sauce. While soy milk contains 4.8µg of selenium, soy sauce contains only 0.5µg.
The amount of sodium in soy milk is lower.
Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of soy milk is 37.

These are the specific foods used in this comparison Soymilk, original, and vanilla, unfortified and Soy sauce made from soy and wheat (shoyu).

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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.

Soy milk

Soy sauce

Contains more CopperCopper	+197.7%
Contains less SodiumSodium	-99.1%
Contains more SeleniumSelenium	+860%

Contains more MagnesiumMagnesium	+196%
Contains more CalciumCalcium	+32%
Contains more PotassiumPotassium	+268.6%
Contains more IronIron	+126.6%
Contains more ZincZinc	+625%
Contains more PhosphorusPhosphorus	+219.2%
Contains more ManganeseManganese	+356.5%

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.

Soy milk

Soy sauce

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+81.8%
Contains more Vitamin B5Vitamin B5	+25.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+28.6%

Contains more Vitamin B2Vitamin B2	+139.1%
Contains more Vitamin B3Vitamin B3	+328.1%
Contains more Vitamin B6Vitamin B6	+92.2%

~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	51mg	5493mg	237%
Manganese	0.223mg	1.018mg	35%
Phosphorus	52mg	166mg	16%
Magnesium	25mg	74mg	12%
Vitamin B3	0.513mg	2.196mg	11%
Protein	3.27g	8.14g	10%
Iron	0.64mg	1.45mg	10%
Potassium	118mg	435mg	9%
Copper	0.128mg	0.043mg	9%
Selenium	4.8µg	0.5µg	8%
Zinc	0.12mg	0.87mg	7%
Vitamin B2	0.069mg	0.165mg	7%
Vitamin B6	0.077mg	0.148mg	5%
Polyunsaturated fat	0.961g	0.263g	5%
Vitamin K	3µg	0µg	3%
Fats	1.75g	0.57g	2%
Vitamin B1	0.06mg	0.033mg	2%
Vitamin B5	0.373mg	0.297mg	2%
Calcium	25mg	33mg	1%
Fiber	0.6g	0.8g	1%
Vitamin E	0.11mg	0mg	1%
Folate	18µg	14µg	1%
Choline	23.6mg	18.3mg	1%
Saturated fat	0.205g	0.073g	1%
Monounsaturated fat	0.401g	0.088g	1%
Calories	54kcal	53kcal	0%
Protein per 100 calories	6.1g	15g	N/A
Calories per 10 g protein	165kcal	65kcal	N/A
Weight per 100 calories	185g	189g	N/A
Net carbs	5.68g	4.13g	N/A
Carbs	6.28g	4.93g	0%
Sugar	3.99g	0.4g	N/A
Tryptophan	0.038mg	0.096mg	0%
Threonine	0.108mg	0.271mg	0%
Isoleucine	0.114mg	0.318mg	0%
Leucine	0.186mg	0.537mg	0%
Lysine	0.131mg	0.381mg	0%
Methionine	0.027mg	0.097mg	0%
Phenylalanine	0.113mg	0.353mg	0%
Valine	0.117mg	0.332mg	0%
Histidine	0.061mg	0.174mg	0%