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, carbs, vitamin B2, and manganese.
Soy sauce covers your daily need for 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.
Wheat Bread has a higher glycemic index (60) than soy sauce (15).

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wheat Bread

Soy sauce

Contains more CalciumCalcium	+400%
Contains more IronIron	+182.1%
Contains more CopperCopper	+360.5%
Contains more ZincZinc	+69%
Contains more PhosphorusPhosphorus	+13.3%
Contains less SodiumSodium	-89.1%
Contains more ManganeseManganese	+35.3%
Contains more SeleniumSelenium	+6580%

Contains more MagnesiumMagnesium	+25.4%
Contains more PotassiumPotassium	+95.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wheat Bread

Soy sauce

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1230.3%
Contains more Vitamin B2Vitamin B2	+131.5%
Contains more Vitamin B3Vitamin B3	+184.6%
Contains more Vitamin B5Vitamin B5	+53.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+514.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.148mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	601mg	5493mg	213%
Selenium	33.4µg	0.5µg	60%
Vitamin B1	0.439mg	0.033mg	34%
Iron	4.09mg	1.45mg	33%
Vitamin B3	6.25mg	2.196mg	25%
Folate	86µg	14µg	18%
Carbs	55.77g	4.93g	17%
Copper	0.198mg	0.043mg	17%
Vitamin B2	0.382mg	0.165mg	17%
Fiber	4.7g	0.8g	16%
Manganese	1.377mg	1.018mg	16%
Calories	313kcal	53kcal	13%
Calcium	165mg	33mg	13%
Protein	12.96g	8.14g	10%
Polyunsaturated fat	1.72g	0.263g	10%
Omega-3 (ALA)	0.161g		10%
Fats	4.27g	0.57g	6%
Potassium	223mg	435mg	6%
Zinc	1.47mg	0.87mg	5%
Vitamin K	5.7µg	0µg	5%
Magnesium	59mg	74mg	4%
Saturated fat	0.989g	0.073g	4%
Phosphorus	188mg	166mg	3%
Vitamin B5	0.456mg	0.297mg	3%
Vitamin E	0.24mg	0mg	2%
Monounsaturated fat	1.019g	0.088g	2%
Choline	22.1mg	18.3mg	1%
Protein per 100 calories	4.1g	15g	N/A
Calories per 10 g protein	242kcal	65kcal	N/A
Weight per 100 calories	32g	189g	N/A
Unsaturated / Saturated Fat ratio	2.8	4.8	N/A
Vitamin C	0.2mg	0mg	0%
Net carbs	51.07g	4.13g	N/A
Sugar	6.42g	0.4g	N/A
Vitamin B6	0.153mg	0.148mg	0%
Tryptophan	0.092mg	0.096mg	0%
Threonine	0.299mg	0.271mg	0%
Isoleucine	0.258mg	0.318mg	0%
Leucine	0.461mg	0.537mg	0%
Lysine	0.215mg	0.381mg	0%
Methionine	0.105mg	0.097mg	0%
Phenylalanine	0.315mg	0.353mg	0%
Valine	0.31mg	0.332mg	0%
Histidine	0.15mg	0.174mg	0%