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.
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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 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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +21413.6% |
| Contains more Poly. FatPolyunsaturated fat | +4443% |
