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  6. Cheese sandwich vs. Soy sauce

Cheese sandwich vs. Soy sauce — In-Depth Nutrition Comparison

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What are the main differences between cheese sandwich and soy sauce?

  • Soy sauce has less selenium, phosphorus, vitamin B1, vitamin B2, calcium, iron, copper, and folate than cheese sandwich.
  • Soy sauce's daily need coverage for sodium is 202% higher.
  • Cheese sandwich has 57 times more saturated fat than soy sauce. Cheese sandwich has 4.129g of saturated fat, while soy sauce has 0.073g.
  • Soy sauce has a lower glycemic index than cheese sandwich.

We used Crackers, wheat, sandwich, with cheese filling and Soy sauce made from soy and wheat (shoyu) types in this comparison.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 more CalciumCalcium +518.2%
Contains more IronIron +80.7%
Contains more CopperCopper +272.1%
Contains more PhosphorusPhosphorus +130.1%
Contains less SodiumSodium -84.7%
Contains more SeleniumSelenium +4760%
Contains more MagnesiumMagnesium +37%
Contains more PotassiumPotassium +42.2%
~equal in Zinc ~0.87mg
~equal in Manganese ~1.018mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +984.8%
Contains more Vitamin B2Vitamin B2 +158.8%
Contains more Vitamin B3Vitamin B3 +45%
Contains more Vitamin B5Vitamin B5 +109.4%
Contains more Vitamin B6Vitamin B6 +76.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +357.1%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Soy sauce DV% diff.
Sodium 839mg 5493mg 202%
Polyunsaturated fat 9.166g 0.263g 59%
Selenium 24.3µg 0.5µg 43%
Fats 25g 0.57g 38%
Phosphorus 382mg 166mg 31%
Vitamin B1 0.358mg 0.033mg 27%
Monounsaturated fat 10.351g 0.088g 26%
Calories 497kcal 53kcal 22%
Vitamin B2 0.427mg 0.165mg 20%
Carbs 58.2g 4.93g 18%
Saturated fat 4.129g 0.073g 18%
Calcium 204mg 33mg 17%
Iron 2.62mg 1.45mg 15%
Folate 64µg 14µg 13%
Copper 0.16mg 0.043mg 13%
Vitamin B6 0.261mg 0.148mg 9%
Fiber 3.1g 0.8g 9%
Vitamin B5 0.622mg 0.297mg 7%
Vitamin B3 3.185mg 2.196mg 6%
Magnesium 54mg 74mg 5%
Vitamin B12 0.12µg 0µg 5%
Potassium 306mg 435mg 4%
Manganese 1.083mg 1.018mg 3%
Protein 9.8g 8.14g 3%
Choline 18.3mg 3%
Cholesterol 7mg 0mg 2%
Vitamin C 1.5mg 0mg 2%
Vitamin A 21µg 0µg 2%
Net carbs 55.1g 4.13g N/A
Sugar 0.4g N/A
Zinc 0.87mg 0.87mg 0%
Tryptophan 0.13mg 0.096mg 0%
Threonine 0.298mg 0.271mg 0%
Isoleucine 0.383mg 0.318mg 0%
Leucine 0.698mg 0.537mg 0%
Lysine 0.344mg 0.381mg 0%
Methionine 0.167mg 0.097mg 0%
Phenylalanine 0.472mg 0.353mg 0%
Valine 0.438mg 0.332mg 0%
Histidine 0.219mg 0.174mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 ProteinProtein +20.4%
Contains more FatsFats +4286%
Contains more CarbsCarbs +1080.5%
Contains more WaterWater +2123.4%
Contains more OtherOther +300.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +11662.5%
Contains more Poly. FatPolyunsaturated fat +3385.2%
Contains less Sat. FatSaturated fat -98.2%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.