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  6. Benecol vs. Soy sauce

Benecol vs. Soy sauce — In-Depth Nutrition Comparison

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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

Benecol 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 1.2% 0.35% 0% 0% 0% 1.7% 87% 0% 0%
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%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 274% 744% 0% 3% 0% 0% 0% 0% 0% 141% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
39% 6% 54% 2%
Protein: 0 g
Fats: 38.71 g
Carbs: 5.71 g
Water: 53.73 g
Other: 1.85 g
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 FatsFats +6691.2%
Contains more CarbsCarbs +15.8%
Contains more ProteinProtein +∞%
Contains more WaterWater +32.4%
Contains more OtherOther +722.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 53% 34%
Saturated Fat: Sat. Fat 4.77 g
Monounsaturated Fat: Mono. Fat 18.932 g
Polyunsaturated fat: Poly. Fat 11.948 g
17% 21% 62%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated Fat +21413.6%
Contains more Poly. FatPolyunsaturated fat +4443%
Contains less Sat. FatSaturated Fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Benecol Soy sauce Opinion
Calories 357kcal 53kcal Benecol
Protein 0g 8.14g Soy sauce
Fats 38.71g 0.57g Benecol
Net carbs 5.71g 4.13g Benecol
Carbs 5.71g 4.93g Benecol
Magnesium 1mg 74mg Soy sauce
Calcium 4mg 33mg Soy sauce
Potassium 4mg 435mg Soy sauce
Iron 0mg 1.45mg Soy sauce
Sugar 0.4g Benecol
Fiber 0.8g Soy sauce
Copper 0mg 0.043mg Soy sauce
Zinc 0mg 0.87mg Soy sauce
Phosphorus 4mg 166mg Soy sauce
Sodium 670mg 5493mg Benecol
Vitamin A 4567IU 0IU Benecol
Vitamin A 1370µg 0µg Benecol
Vitamin E 37.22mg 0mg Benecol
Manganese 0mg 1.018mg Soy sauce
Selenium 0.5µg Soy sauce
Vitamin B1 0.012mg 0.033mg Soy sauce
Vitamin B2 0mg 0.165mg Soy sauce
Vitamin B3 0mg 2.196mg Soy sauce
Vitamin B5 0.297mg Soy sauce
Vitamin B6 0mg 0.148mg Soy sauce
Vitamin K 56.5µg 0µg Benecol
Folate 14µg Soy sauce
Trans Fat 2.214g 0g Soy sauce
Choline 18.3mg Soy sauce
Saturated Fat 4.77g 0.073g Soy sauce
Monounsaturated Fat 18.932g 0.088g Benecol
Polyunsaturated fat 11.948g 0.263g Benecol
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
Omega-3 - ALA 1.976g Benecol
Omega-6 - Eicosadienoic acid 0.037g Benecol
Omega-6 - Linoleic acid 9.557g Benecol

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Benecol Soy sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
89%
Benecol
12%
Soy sauce
Minerals Daily Need Coverage Score
9%
Benecol
112%
Soy sauce

Comparison summary

Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 4.697g)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Benecol
Benecol is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Benecol
Benecol contains less Sodium (difference - 4823mg)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 15)
Which food is cheaper?
Benecol
Benecol is cheaper (difference - $3.4)

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. Benecol - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171035/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.