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  6. Spread vs. Soy sauce

Spread vs. Soy sauce — In-Depth Nutrition Comparison

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How are Spread and Soy sauce different?

  • Spread is richer in Vitamin E , Vitamin K, Monounsaturated Fat, and Polyunsaturated fat, while Soy sauce is higher in Phosphorus, and Potassium.
  • Soy sauce covers your daily need of Sodium 206% more than Spread.
  • Soy sauce is lower in Saturated Fat.

Margarine-like spread, SMART BEAT Super Light without saturated fat and Soy sauce made from soy and wheat (shoyu) types were used in this article.

Infographic

Spread 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.
Spread
Spread
1
:
9
Soy sauce
Soy sauce
Contains less Sodium -86.3%
Contains more Phosphorus +∞%
Contains more Potassium +3525%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 2% 99% 0% 0% 0% 0%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains less Sodium -86.3%
Contains more Phosphorus +∞%
Contains more Potassium +3525%

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.
Spread
Spread
3
:
9
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 270% 34% 0% 0% 0% 0% 0% 0% 0% 0% 0% 31%
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 A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
2
:
3
Soy sauce
Soy sauce
Contains more Fats +2900%
Contains more Water +13.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Other +634.8%
Spread
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 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 Fats +2900%
Contains more Water +13.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Other +634.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +8536.4%
Contains more Polyunsaturated fat +1413.3%
Contains less Saturated Fat -96.7%
Spread
16% 55% 29%
Saturated Fat: 2.22 g
Monounsaturated Fat: 7.6 g
Polyunsaturated fat: 3.98 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 +8536.4%
Contains more Polyunsaturated fat +1413.3%
Contains less Saturated Fat -96.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Soy sauce Opinion
Net carbs 0g 4.13g Soy sauce
Protein 0g 8.14g Soy sauce
Fats 17.1g 0.57g Spread
Carbs 0g 4.93g Soy sauce
Calories 158kcal 53kcal Spread
Sugar 0g 0.4g Spread
Fiber 0g 0.8g Soy sauce
Calcium 33mg Soy sauce
Iron 1.45mg Soy sauce
Magnesium 74mg Soy sauce
Phosphorus 0mg 166mg Soy sauce
Potassium 12mg 435mg Soy sauce
Sodium 755mg 5493mg Spread
Zinc 0.87mg Soy sauce
Copper 0.043mg Soy sauce
Manganese 1.018mg Soy sauce
Selenium 0.5µg Soy sauce
Vitamin A 4489IU 0IU Spread
Vitamin E 1.7mg 0mg Spread
Vitamin B1 0.033mg Soy sauce
Vitamin B2 0.165mg Soy sauce
Vitamin B3 2.196mg Soy sauce
Vitamin B5 0.297mg Soy sauce
Vitamin B6 0.148mg Soy sauce
Folate 14µg Soy sauce
Vitamin K 12.3µg 0µg Spread
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg Soy sauce
Isoleucine 0.318mg Soy sauce
Leucine 0.537mg Soy sauce
Lysine 0.381mg Soy sauce
Methionine 0.097mg Soy sauce
Phenylalanine 0.353mg Soy sauce
Valine 0.332mg Soy sauce
Histidine 0.174mg Soy sauce
Trans Fat 2.45g 0g Soy sauce
Saturated Fat 2.22g 0.073g Soy sauce
Monounsaturated Fat 7.6g 0.088g Spread
Polyunsaturated fat 3.98g 0.263g Spread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread 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
28%
Spread
12%
Soy sauce
Minerals Daily Need Coverage Score
10%
Spread
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Spread
Spread contains less Sodium (difference - 4738mg)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 15)
Which food is cheaper?
Spread
Spread is cheaper (difference - $3.4)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 2.147g)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.