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. Wheat Bread

Soy sauce vs. Wheat Bread — In-Depth Nutrition Comparison

Compare

How are soy sauce and wheat Bread different?

  • Wheat Bread is higher than soy sauce in selenium, vitamin B1, iron, vitamin B3, folate, copper, vitamin B2, manganese, and fiber.
  • Soy sauce covers your daily need for sodium, 213% more than wheat Bread.
  • Wheat Bread is lower in sodium.
  • Wheat Bread has a higher glycemic index (60) than soy sauce (15).

Soy sauce made from soy and wheat (shoyu) and Bread, wheat, toasted types were used in this article.

Infographic

Soy sauce vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +25.4%
Contains more PotassiumPotassium +95.1%
Contains more CalciumCalcium +400%
Contains more IronIron +182.1%
Contains more CopperCopper +360.5%
Contains more ZincZinc +69%
Contains more PhosphorusPhosphorus +13.3%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +35.3%
Contains more SeleniumSelenium +6580%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1230.3%
Contains more Vitamin B2Vitamin B2 +131.5%
Contains more Vitamin B3Vitamin B3 +184.6%
Contains more Vitamin B5Vitamin B5 +53.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +514.3%
Contains more CholineCholine +20.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.153mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Wheat Bread DV% diff.
Sodium 5493mg 601mg 213%
Selenium 0.5µg 33.4µg 60%
Vitamin B1 0.033mg 0.439mg 34%
Iron 1.45mg 4.09mg 33%
Vitamin B3 2.196mg 6.25mg 25%
Folate 14µg 86µg 18%
Vitamin B2 0.165mg 0.382mg 17%
Carbs 4.93g 55.77g 17%
Copper 0.043mg 0.198mg 17%
Fiber 0.8g 4.7g 16%
Manganese 1.018mg 1.377mg 16%
Calories 53kcal 313kcal 13%
Calcium 33mg 165mg 13%
Protein 8.14g 12.96g 10%
Polyunsaturated fat 0.263g 1.72g 10%
Potassium 435mg 223mg 6%
Fats 0.57g 4.27g 6%
Vitamin K 0µg 5.7µg 5%
Zinc 0.87mg 1.47mg 5%
Magnesium 74mg 59mg 4%
Saturated fat 0.073g 0.989g 4%
Phosphorus 166mg 188mg 3%
Vitamin B5 0.297mg 0.456mg 3%
Monounsaturated fat 0.088g 1.019g 2%
Vitamin E 0mg 0.24mg 2%
Choline 18.3mg 22.1mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 4.13g 51.07g N/A
Sugar 0.4g 6.42g N/A
Vitamin B6 0.148mg 0.153mg 0%
Tryptophan 0.096mg 0.092mg 0%
Threonine 0.271mg 0.299mg 0%
Isoleucine 0.318mg 0.258mg 0%
Leucine 0.537mg 0.461mg 0%
Lysine 0.381mg 0.215mg 0%
Methionine 0.097mg 0.105mg 0%
Phenylalanine 0.353mg 0.315mg 0%
Valine 0.332mg 0.31mg 0%
Histidine 0.174mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +193.6%
Contains more OtherOther +449.1%
Contains more ProteinProtein +59.2%
Contains more FatsFats +649.1%
Contains more CarbsCarbs +1031.2%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +1058%
Contains more Poly. FatPolyunsaturated fat +554%

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
Wheat Bread
Wheat Bread vs Flour
Flour
Wheat Bread
Wheat Bread vs Cheese
Cheese
Wheat Bread
Wheat Bread vs Dough
Dough

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.