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 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
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.
| 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
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.
| 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% |
| Contains more CholineCholine | +20.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
8.14 g
Fats:
0.57 g
Carbs:
4.93 g
Water:
71.15 g
Other:
15.21 g
| Contains more ProteinProtein | +59.2% |
| Contains more FatsFats | +649.1% |
| Contains more CarbsCarbs | +1031.2% |
| Contains more WaterWater | +193.6% |
| Contains more OtherOther | +449.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
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 | +1058% |
| Contains more Poly. FatPolyunsaturated fat | +554% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
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% |
| Vitamin B2 | 0.382mg | 0.165mg | 17% |
| Carbs | 55.77g | 4.93g | 17% |
| Copper | 0.198mg | 0.043mg | 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% |
| Potassium | 223mg | 435mg | 6% |
| Fats | 4.27g | 0.57g | 6% |
| Vitamin K | 5.7µg | 0µg | 5% |
| Zinc | 1.47mg | 0.87mg | 5% |
| Magnesium | 59mg | 74mg | 4% |
| Saturated fat | 0.989g | 0.073g | 4% |
| Phosphorus | 188mg | 166mg | 3% |
| Vitamin B5 | 0.456mg | 0.297mg | 3% |
| Monounsaturated fat | 1.019g | 0.088g | 2% |
| Vitamin E | 0.24mg | 0mg | 2% |
| Choline | 22.1mg | 18.3mg | 1% |
| 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% |
| Omega-3 - ALA | 0.161g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
36%
12%
Minerals Daily Need Coverage Score
89%
112%
Comparison summary
Which food contains less Sodium?
Wheat Bread contains less Sodium (difference - 4892mg)
Which food is cheaper?
Wheat Bread is cheaper (difference - $3.1)
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 6.02g)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 0.916g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)