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Soy sauce vs. Benecol — In-Depth Nutrition Comparison

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Significant differences between soy sauce and benecol

  • Soy sauce has more manganese, phosphorus, iron, magnesium, and vitamin B3; however, benecol is richer in vitamin E, vitamin A, and vitamin K.
  • Benecol covers your daily vitamin E needs 248% more than soy sauce.
  • Benecol contains less sodium.

Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Margarine-like spread, BENECOL Light Spread.

Infographic

Soy sauce vs Benecol 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 1.2% 0.35% 0% 0% 0% 1.7% 87% 0% 0%
Contains more MagnesiumMagnesium +7300%
Contains more CalciumCalcium +725%
Contains more PotassiumPotassium +10775%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +4050%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -87.8%

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% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 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% 457% 744% 0% 3% 0% 0% 0% 0% 0% 141% 0% 0%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
39% 6% 54% 2%
Protein: 0 g
Fats: 38.71 g
Carbs: 5.71 g
Water: 53.73 g
Other: 1.85 g
Contains more ProteinProtein +∞%
Contains more WaterWater +32.4%
Contains more OtherOther +722.2%
Contains more FatsFats +6691.2%
Contains more CarbsCarbs +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
13% 53% 34%
Saturated fat: Sat. Fat 4.77 g
Monounsaturated fat: Mono. Fat 18.932 g
Polyunsaturated fat: Poly. Fat 11.948 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +21413.6%
Contains more Poly. FatPolyunsaturated fat +4443%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy sauce Benecol DV% diff.
Vitamin E 0mg 37.22mg 248%
Sodium 5493mg 670mg 210%
Vitamin A 0µg 1370µg 152%
Polyunsaturated fat 0.263g 11.948g 78%
Fats 0.57g 38.71g 59%
Monounsaturated fat 0.088g 18.932g 47%
Vitamin K 0µg 56.5µg 47%
Manganese 1.018mg 0mg 44%
Phosphorus 166mg 4mg 23%
Saturated fat 0.073g 4.77g 21%
Iron 1.45mg 0mg 18%
Magnesium 74mg 1mg 17%
Protein 8.14g 0g 16%
Calories 53kcal 357kcal 15%
Vitamin B3 2.196mg 0mg 14%
Vitamin B2 0.165mg 0mg 13%
Potassium 435mg 4mg 13%
Vitamin B6 0.148mg 0mg 11%
Zinc 0.87mg 0mg 8%
Vitamin B5 0.297mg 6%
Copper 0.043mg 0mg 5%
Folate 14µg 4%
Calcium 33mg 4mg 3%
Fiber 0.8g 3%
Choline 18.3mg 3%
Vitamin B1 0.033mg 0.012mg 2%
Selenium 0.5µg 1%
Net carbs 4.13g 5.71g N/A
Carbs 4.93g 5.71g 0%
Sugar 0.4g N/A
Trans fat 0g 2.214g N/A
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 0%
Omega-3 - ALA 1.976g N/A
Omega-6 - Eicosadienoic acid 0.037g N/A
Omega-6 - Linoleic acid 9.557g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Benecol
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
12%
Soy sauce
103%
Benecol
Minerals Daily Need Coverage Score
112%
Soy sauce
9%
Benecol

Comparison summary

Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 4.697g)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Benecol
Benecol is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Benecol
Benecol contains less Sodium (difference - 4823mg)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 15)
Which food is cheaper?
Benecol
Benecol is cheaper (difference - $3.4)

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
  2. Benecol - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171035/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.