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  6. Wheat Bread vs. Soy sauce

Wheat Bread vs. Soy sauce — In-Depth Nutrition Comparison

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How are Wheat Bread and Soy sauce different?

  • Wheat Bread is higher than Soy sauce in Selenium, Vitamin B1, Iron, Vitamin B3, Folate, Copper, Vitamin B2, Manganese, and Fiber.
  • Soy sauce covers your daily need of Sodium 213% more than Wheat Bread.
  • Wheat Bread contains 67 times more Selenium than Soy sauce. Wheat Bread contains 33.4µg of Selenium, while Soy sauce contains 0.5µg.
  • Wheat Bread is lower in Sodium.

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

Infographic

Wheat Bread vs Soy sauce 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.
Wheat Bread
Wheat Bread
8
:
2
Soy sauce
Soy sauce
Contains more Calcium +400%
Contains more Iron +182.1%
Contains more Phosphorus +13.3%
Contains less Sodium -89.1%
Contains more Zinc +69%
Contains more Copper +360.5%
Contains more Manganese +35.3%
Contains more Selenium +6580%
Contains more Magnesium +25.4%
Contains more Potassium +95.1%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Calcium +400%
Contains more Iron +182.1%
Contains more Phosphorus +13.3%
Contains less Sodium -89.1%
Contains more Zinc +69%
Contains more Copper +360.5%
Contains more Manganese +35.3%
Contains more Selenium +6580%
Contains more Magnesium +25.4%
Contains more Potassium +95.1%

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.
Wheat Bread
Wheat Bread
9
:
0
Soy sauce
Soy sauce
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1230.3%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B3 +184.6%
Contains more Vitamin B5 +53.5%
Contains more Folate +514.3%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.148
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1230.3%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B3 +184.6%
Contains more Vitamin B5 +53.5%
Contains more Folate +514.3%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.148

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
3
:
2
Soy sauce
Soy sauce
Contains more Protein +59.2%
Contains more Fats +649.1%
Contains more Carbs +1031.2%
Contains more Water +193.6%
Contains more Other +449.1%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Protein +59.2%
Contains more Fats +649.1%
Contains more Carbs +1031.2%
Contains more Water +193.6%
Contains more Other +449.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +1058%
Contains more Polyunsaturated fat +554%
Contains less Saturated Fat -92.6%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +1058%
Contains more Polyunsaturated fat +554%
Contains less Saturated Fat -92.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Soy sauce
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Soy sauce Opinion
Net carbs 51.07g 4.13g Wheat Bread
Protein 12.96g 8.14g Wheat Bread
Fats 4.27g 0.57g Wheat Bread
Carbs 55.77g 4.93g Wheat Bread
Calories 313kcal 53kcal Wheat Bread
Sugar 6.42g 0.4g Soy sauce
Fiber 4.7g 0.8g Wheat Bread
Calcium 165mg 33mg Wheat Bread
Iron 4.09mg 1.45mg Wheat Bread
Magnesium 59mg 74mg Soy sauce
Phosphorus 188mg 166mg Wheat Bread
Potassium 223mg 435mg Soy sauce
Sodium 601mg 5493mg Wheat Bread
Zinc 1.47mg 0.87mg Wheat Bread
Copper 0.198mg 0.043mg Wheat Bread
Manganese 1.377mg 1.018mg Wheat Bread
Selenium 33.4µg 0.5µg Wheat Bread
Vitamin E 0.24mg 0mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.033mg Wheat Bread
Vitamin B2 0.382mg 0.165mg Wheat Bread
Vitamin B3 6.25mg 2.196mg Wheat Bread
Vitamin B5 0.456mg 0.297mg Wheat Bread
Vitamin B6 0.153mg 0.148mg Wheat Bread
Folate 86µg 14µg Wheat Bread
Vitamin K 5.7µg 0µg Wheat Bread
Tryptophan 0.092mg 0.096mg Soy sauce
Threonine 0.299mg 0.271mg Wheat Bread
Isoleucine 0.258mg 0.318mg Soy sauce
Leucine 0.461mg 0.537mg Soy sauce
Lysine 0.215mg 0.381mg Soy sauce
Methionine 0.105mg 0.097mg Wheat Bread
Phenylalanine 0.315mg 0.353mg Soy sauce
Valine 0.31mg 0.332mg Soy sauce
Histidine 0.15mg 0.174mg Soy sauce
Saturated Fat 0.989g 0.073g Soy sauce
Monounsaturated Fat 1.019g 0.088g Wheat Bread
Polyunsaturated fat 1.72g 0.263g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Soy sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
12%
Soy sauce
Minerals Daily Need Coverage Score
89%
Wheat Bread
112%
Soy sauce

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 4892mg)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $3.1)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 6.02g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.916g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.