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Potato bread vs. Soy sauce — In-Depth Nutrition Comparison

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The main differences between potato bread and soy sauce

  • Potato bread has more phosphorus, folate, fiber, selenium, calcium, vitamin B1, and vitamin B5; however, soy sauce has more manganese and magnesium.
  • Daily need coverage for sodium for soy sauce is 223% higher.
  • Soy sauce has 19 times less selenium than potato bread. Potato bread has 9.5µg of selenium, while soy sauce has 0.5µg.
  • Potato bread is lower in sodium.
  • Potato bread has a higher glycemic index than soy sauce.

Food types used in this article are Bread, potato and Soy sauce made from soy and wheat (shoyu).

Infographic

Potato bread vs Soy sauce infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 +469.7%
Contains more PotassiumPotassium +65.1%
Contains more IronIron +55.2%
Contains more CopperCopper +118.6%
Contains more ZincZinc +65.5%
Contains more PhosphorusPhosphorus +122.3%
Contains less SodiumSodium -93.2%
Contains more SeleniumSelenium +1800%
Contains more MagnesiumMagnesium +164.3%
Contains more ManganeseManganese +302.4%

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +469.7%
Contains more Vitamin B5Vitamin B5 +175.1%
Contains more Vitamin B6Vitamin B6 +56.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more Vitamin B2Vitamin B2 +55.7%
Contains more Vitamin B3Vitamin B3 +75.7%
~equal in Vitamin C ~0mg
~equal in Choline ~18.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +53.6%
Contains more FatsFats +449.1%
Contains more CarbsCarbs +854.8%
Contains more WaterWater +112.1%
Contains more OtherOther +305.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato bread Soy sauce DV% diff.
Sodium 375mg 5493mg 223%
Manganese 0.253mg 1.018mg 33%
Phosphorus 369mg 166mg 29%
Folate 126µg 14µg 28%
Fiber 6.3g 0.8g 22%
Selenium 9.5µg 0.5µg 16%
Calcium 188mg 33mg 16%
Carbs 47.07g 4.93g 14%
Vitamin B1 0.188mg 0.033mg 13%
Calories 266kcal 53kcal 11%
Magnesium 28mg 74mg 11%
Iron 2.25mg 1.45mg 10%
Vitamin B5 0.817mg 0.297mg 10%
Protein 12.5g 8.14g 9%
Potassium 718mg 435mg 8%
Vitamin B12 0.15µg 0µg 6%
Copper 0.094mg 0.043mg 6%
Vitamin K 6.8µg 0µg 6%
Vitamin B6 0.232mg 0.148mg 6%
Vitamin B3 1.25mg 2.196mg 6%
Vitamin B2 0.106mg 0.165mg 5%
Zinc 1.44mg 0.87mg 5%
Fats 3.13g 0.57g 4%
Vitamin E 0.47mg 0mg 3%
Vitamin A 24µg 0µg 3%
Polyunsaturated fat 0g 0.263g 2%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 4.13g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 0.4g N/A
Saturated fat 0g 0.073g 0%
Choline 18.4mg 18.3mg 0%
Monounsaturated fat 0g 0.088g 0%
Tryptophan 0.081mg 0.096mg 0%
Threonine 0.224mg 0.271mg 0%
Isoleucine 0.268mg 0.318mg 0%
Leucine 0.44mg 0.537mg 0%
Lysine 0.311mg 0.381mg 0%
Methionine 0.112mg 0.097mg 0%
Phenylalanine 0.285mg 0.353mg 0%
Valine 0.305mg 0.332mg 0%
Histidine 0.143mg 0.174mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread 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
27%
Potato bread
12%
Soy sauce
Minerals Daily Need Coverage Score
59%
Potato bread
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 8.98g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 46)
Which food contains less Sodium?
Potato bread
Potato bread contains less Sodium (difference - 5118mg)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.073g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $3.4)
Which food is richer in minerals?
Potato bread
Potato bread is relatively richer in minerals
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.