Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Soy sauce
  5. Compare
  6. Soy sauce vs. Benecol

Soy sauce vs. Benecol — In-Depth Nutrition Comparison

Compare

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 RAE, 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.
Soy sauce
Soy sauce
9
:
1
Benecol
Benecol
Contains more Calcium +725%
Contains more Iron +∞%
Contains more Magnesium +7300%
Contains more Phosphorus +4050%
Contains more Potassium +10775%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains less Sodium -87.8%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Benecol
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 0% 1% 2% 1% 88% 0% 0% 0% 0%
Contains more Calcium +725%
Contains more Iron +∞%
Contains more Magnesium +7300%
Contains more Phosphorus +4050%
Contains more Potassium +10775%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains less Sodium -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.
Soy sauce
Soy sauce
9
:
3
Benecol
Benecol
Contains more Vitamin B1 +175%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
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%
Benecol
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 275% 745% 0% 0% 3% 0% 0% 0% 0% 0% 0% 142%
Contains more Vitamin B1 +175%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
Benecol
Benecol
Contains more Protein +∞%
Contains more Water +32.4%
Contains more Other +722.2%
Contains more Fats +6691.2%
Contains more Carbs +15.8%
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
Benecol
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 Protein +∞%
Contains more Water +32.4%
Contains more Other +722.2%
Contains more Fats +6691.2%
Contains more Carbs +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Benecol
Benecol
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +21413.6%
Contains more Polyunsaturated fat +4443%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Benecol
13% 53% 34%
Saturated Fat: 4.77 g
Monounsaturated Fat: 18.932 g
Polyunsaturated fat: 11.948 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +21413.6%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Soy sauce Benecol Opinion
Net carbs 4.13g 5.71g Benecol
Protein 8.14g 0g Soy sauce
Fats 0.57g 38.71g Benecol
Carbs 4.93g 5.71g Benecol
Calories 53kcal 357kcal Benecol
Sugar 0.4g Benecol
Fiber 0.8g Soy sauce
Calcium 33mg 4mg Soy sauce
Iron 1.45mg 0mg Soy sauce
Magnesium 74mg 1mg Soy sauce
Phosphorus 166mg 4mg Soy sauce
Potassium 435mg 4mg Soy sauce
Sodium 5493mg 670mg Benecol
Zinc 0.87mg 0mg Soy sauce
Copper 0.043mg 0mg Soy sauce
Manganese 1.018mg 0mg Soy sauce
Selenium 0.5µg Soy sauce
Vitamin A 0IU 4567IU Benecol
Vitamin A RAE 0µg 1370µg Benecol
Vitamin E 0mg 37.22mg Benecol
Vitamin B1 0.033mg 0.012mg Soy sauce
Vitamin B2 0.165mg 0mg Soy sauce
Vitamin B3 2.196mg 0mg Soy sauce
Vitamin B5 0.297mg Soy sauce
Vitamin B6 0.148mg 0mg Soy sauce
Folate 14µg Soy sauce
Vitamin K 0µg 56.5µg Benecol
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg Soy sauce
Isoleucine 0.318mg Soy sauce
Leucine 0.537mg Soy sauce
Lysine 0.381mg Soy sauce
Methionine 0.097mg Soy sauce
Phenylalanine 0.353mg Soy sauce
Valine 0.332mg Soy sauce
Histidine 0.174mg Soy sauce
Trans Fat 0g 2.214g Soy sauce
Saturated Fat 0.073g 4.77g Soy sauce
Monounsaturated Fat 0.088g 18.932g Benecol
Polyunsaturated fat 0.263g 11.948g Benecol
Omega-6 - Eicosadienoic acid 0.037g Benecol
Omega-6 - Linoleic acid 9.557g Benecol
Omega-3 - ALA 1.976g Benecol

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Benecol
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Soy sauce
Soy sauce vs Soy milk
Soy milk
Soy sauce
Soy sauce vs Soybean meal
Soybean meal
Soy sauce
Soy sauce vs Soybean raw
Soybean raw
Benecol
Benecol vs Butter
Butter
Benecol
Benecol vs Milk
Milk
Benecol
Benecol vs Cocoa butter
Cocoa butter

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
97%
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 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 Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
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.