Benecol vs. Soy sauce — In-Depth Nutrition Comparison

Compare

Significant differences between benecol and soy sauce

Benecol has more vitamin E, vitamin A, and vitamin K; however, soy sauce is richer in manganese, phosphorus, iron, magnesium, and vitamin B3.
Benecol covers your daily vitamin E needs 248% more than soy sauce.
Soy sauce contains less saturated fat.

Specific food types used in this comparison are Margarine-like spread, BENECOL Light Spread and Soy sauce made from soy and wheat (shoyu).

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.

Benecol

Soy sauce

Contains less SodiumSodium

-87.8%

Contains more MagnesiumMagnesium	+7300%
Contains more CalciumCalcium	+725%
Contains more PotassiumPotassium	+10775%
Contains more IronIron	+∞%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+4050%
Contains more ManganeseManganese	+∞%

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.

Benecol

Soy sauce

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+175%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B6Vitamin B6	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	37.22mg	0mg	248%
Sodium	670mg	5493mg	210%
Vitamin A	1370µg	0µg	152%
Polyunsaturated fat	11.948g	0.263g	78%
Fats	38.71g	0.57g	59%
Vitamin K	56.5µg	0µg	47%
Monounsaturated fat	18.932g	0.088g	47%
Manganese	0mg	1.018mg	44%
Phosphorus	4mg	166mg	23%
Saturated fat	4.77g	0.073g	21%
Iron	0mg	1.45mg	18%
Magnesium	1mg	74mg	17%
Protein	0g	8.14g	16%
Calories	357kcal	53kcal	15%
Vitamin B3	0mg	2.196mg	14%
Potassium	4mg	435mg	13%
Vitamin B2	0mg	0.165mg	13%
Vitamin B6	0mg	0.148mg	11%
Zinc	0mg	0.87mg	8%
Vitamin B5		0.297mg	6%
Copper	0mg	0.043mg	5%
Folate		14µg	4%
Calcium	4mg	33mg	3%
Fiber		0.8g	3%
Choline		18.3mg	3%
Vitamin B1	0.012mg	0.033mg	2%
Selenium		0.5µg	1%
Protein per 100 calories	0g	15g	N/A
Calories per 10 g protein		65kcal	N/A
Weight per 100 calories	28g	189g	N/A
Unsaturated / Saturated Fat ratio	6.5	4.8	N/A
Net carbs	5.71g	4.13g	N/A
Carbs	5.71g	4.93g	0%
Sugar		0.4g	N/A
Trans fat	2.214g	0g	N/A
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%
Omega-3 - ALA	1.976g		N/A
Omega-6 - Eicosadienoic acid	0.037g		N/A
Omega-6 - Linoleic acid	9.557g		N/A