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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
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Opinion |
| Calories | 53kcal | 357kcal |
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| Protein | 8.14g | 0g |
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| Fats | 0.57g | 38.71g |
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| Net carbs | 4.13g | 5.71g |
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| Carbs | 4.93g | 5.71g |
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| Magnesium | 74mg | 1mg |
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| Calcium | 33mg | 4mg |
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| Potassium | 435mg | 4mg |
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| Iron | 1.45mg | 0mg |
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| Sugar | 0.4g |
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| Fiber | 0.8g |
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| Copper | 0.043mg | 0mg |
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| Zinc | 0.87mg | 0mg |
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| Phosphorus | 166mg | 4mg |
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| Sodium | 5493mg | 670mg |
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| Vitamin A | 0IU | 4567IU |
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| Vitamin A | 0µg | 1370µg |
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| Vitamin E | 0mg | 37.22mg |
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| Manganese | 1.018mg | 0mg |
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| Selenium | 0.5µg |
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| Vitamin B1 | 0.033mg | 0.012mg |
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| Vitamin B2 | 0.165mg | 0mg |
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| Vitamin B3 | 2.196mg | 0mg |
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| Vitamin B5 | 0.297mg |
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| Vitamin B6 | 0.148mg | 0mg |
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| Vitamin K | 0µg | 56.5µg |
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| Folate | 14µg |
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| Trans Fat | 0g | 2.214g |
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| Choline | 18.3mg |
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| Saturated Fat | 0.073g | 4.77g |
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| Monounsaturated Fat | 0.088g | 18.932g |
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| Polyunsaturated fat | 0.263g | 11.948g |
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| Tryptophan | 0.096mg |
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| Threonine | 0.271mg |
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| Isoleucine | 0.318mg |
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| Leucine | 0.537mg |
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| Lysine | 0.381mg |
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| Methionine | 0.097mg |
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| Phenylalanine | 0.353mg |
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| Valine | 0.332mg |
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| Histidine | 0.174mg |
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| Omega-3 - ALA | 1.976g |
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| Omega-6 - Eicosadienoic acid | 0.037g |
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| Omega-6 - Linoleic acid | 9.557g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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People also compare
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%
89%
Minerals Daily Need Coverage Score
112%
9%
Comparison summary
Which food is richer in minerals?
Soy sauce is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy sauce is lower in Saturated Fat (difference - 4.697g)
Which food is richer in vitamins?
Soy sauce is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Benecol is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Benecol contains less Sodium (difference - 4823mg)
Which food is lower in glycemic index?
Benecol is lower in glycemic index (difference - 15)
Which food is cheaper?
Benecol is cheaper (difference - $3.4)