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 of Sodium 213% more than Wheat Bread.
  • Wheat Bread is lower in Sodium.

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.
Soy sauce
Soy sauce
2
:
8
Wheat Bread
Wheat Bread
Contains more Magnesium +25.4%
Contains more Potassium +95.1%
Contains more Calcium +400%
Contains more Iron +182.1%
Contains more Phosphorus +13.3%
Contains less Sodium -89.1%
Contains more Zinc +69%
Contains more Copper +360.5%
Contains more Manganese +35.3%
Contains more Selenium +6580%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Magnesium +25.4%
Contains more Potassium +95.1%
Contains more Calcium +400%
Contains more Iron +182.1%
Contains more Phosphorus +13.3%
Contains less Sodium -89.1%
Contains more Zinc +69%
Contains more Copper +360.5%
Contains more Manganese +35.3%
Contains more Selenium +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.
Soy sauce
Soy sauce
0
:
9
Wheat Bread
Wheat Bread
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1230.3%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B3 +184.6%
Contains more Vitamin B5 +53.5%
Contains more Folate +514.3%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.153
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%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1230.3%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B3 +184.6%
Contains more Vitamin B5 +53.5%
Contains more Folate +514.3%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.153

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
2
:
3
Wheat Bread
Wheat Bread
Contains more Water +193.6%
Contains more Other +449.1%
Contains more Protein +59.2%
Contains more Fats +649.1%
Contains more Carbs +1031.2%
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
Wheat Bread
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 Water +193.6%
Contains more Other +449.1%
Contains more Protein +59.2%
Contains more Fats +649.1%
Contains more Carbs +1031.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +1058%
Contains more Polyunsaturated fat +554%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +1058%
Contains more Polyunsaturated fat +554%

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 Wheat Bread
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Wheat Bread
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
Wheat Bread
Wheat Bread vs Flour
Flour
Wheat Bread
Wheat Bread vs Cheddar Cheese
Cheddar Cheese
Wheat Bread
Wheat Bread vs Dough
Dough

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
38%
Wheat Bread
Minerals Daily Need Coverage Score
112%
Soy sauce
89%
Wheat Bread

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 4892mg)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $3.1)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 6.02g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.916g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.