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  6. Cereal vs. Soy sauce

Cereal vs. Soy sauce — In-Depth Nutrition Comparison

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Differences between Cereal and Soy sauce

  • Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, while Soy sauce has more Magnesium.
  • Cereal's daily need coverage for Vitamin B1 is 521% higher.
  • The amount of Sodium in Cereal is lower.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Soy sauce made from soy and wheat (shoyu).

Infographic

Cereal 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.
Cereal
Cereal
5
:
5
Soy sauce
Soy sauce
Contains more Iron +2249%
Contains less Sodium -85.5%
Contains more Zinc +773.6%
Contains more Copper +218.6%
Contains more Selenium +1160%
Contains more Calcium +230%
Contains more Magnesium +289.5%
Contains more Phosphorus +115.6%
Contains more Potassium +314.3%
Contains more Manganese +28.9%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Iron +2249%
Contains less Sodium -85.5%
Contains more Zinc +773.6%
Contains more Copper +218.6%
Contains more Selenium +1160%
Contains more Calcium +230%
Contains more Magnesium +289.5%
Contains more Phosphorus +115.6%
Contains more Potassium +314.3%
Contains more Manganese +28.9%

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.
Cereal
Cereal
7
:
4
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +18954.5%
Contains more Vitamin B2 +2245.5%
Contains more Vitamin B3 +1248.8%
Contains more Vitamin B6 +3944.6%
Contains more Vitamin B5 +31.4%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
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 C +∞%
Contains more Vitamin B1 +18954.5%
Contains more Vitamin B2 +2245.5%
Contains more Vitamin B3 +1248.8%
Contains more Vitamin B6 +3944.6%
Contains more Vitamin B5 +31.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
2
:
3
Soy sauce
Soy sauce
Contains more Fats +89.5%
Contains more Carbs +1661.7%
Contains more Protein +34.3%
Contains more Water +1782.3%
Contains more Other +582.1%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +89.5%
Contains more Carbs +1661.7%
Contains more Protein +34.3%
Contains more Water +1782.3%
Contains more Other +582.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +131.8%
Contains more Polyunsaturated fat +34.6%
Contains less Saturated Fat -71.9%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 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 +131.8%
Contains more Polyunsaturated fat +34.6%
Contains less Saturated Fat -71.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
Cereal
3
:
1
Soy sauce
Soy sauce
Contains more Sucrose +9640%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Glucose +11.1%
Cereal
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Soy sauce
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +9640%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Glucose +11.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Soy sauce Opinion
Net carbs 85.45g 4.13g Cereal
Protein 6.06g 8.14g Soy sauce
Fats 1.08g 0.57g Cereal
Carbs 86.85g 4.93g Cereal
Calories 378kcal 53kcal Cereal
Fructose 0.26g 0g Cereal
Sugar 10.35g 0.4g Soy sauce
Fiber 1.4g 0.8g Cereal
Calcium 10mg 33mg Soy sauce
Iron 34.06mg 1.45mg Cereal
Magnesium 19mg 74mg Soy sauce
Phosphorus 77mg 166mg Soy sauce
Potassium 105mg 435mg Soy sauce
Sodium 795mg 5493mg Cereal
Zinc 7.6mg 0.87mg Cereal
Copper 0.137mg 0.043mg Cereal
Manganese 0.79mg 1.018mg Soy sauce
Selenium 6.3µg 0.5µg Cereal
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0mg Cereal
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.033mg Cereal
Vitamin B2 3.87mg 0.165mg Cereal
Vitamin B3 29.62mg 2.196mg Cereal
Vitamin B5 0.226mg 0.297mg Soy sauce
Vitamin B6 5.986mg 0.148mg Cereal
Folate 14µg Soy sauce
Tryptophan 0.066mg 0.096mg Soy sauce
Threonine 0.241mg 0.271mg Soy sauce
Isoleucine 0.26mg 0.318mg Soy sauce
Leucine 0.767mg 0.537mg Cereal
Lysine 0.113mg 0.381mg Soy sauce
Methionine 0.13mg 0.097mg Cereal
Phenylalanine 0.365mg 0.353mg Cereal
Valine 0.344mg 0.332mg Cereal
Histidine 0.162mg 0.174mg Soy sauce
Saturated Fat 0.26g 0.073g Soy sauce
Monounsaturated Fat 0.204g 0.088g Cereal
Polyunsaturated fat 0.354g 0.263g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
393%
Cereal
12%
Soy sauce
Minerals Daily Need Coverage Score
183%
Cereal
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 9.95g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.187g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 54)
Which food contains less Sodium?
Cereal
Cereal contains less Sodium (difference - 4698mg)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $3.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.