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Soy sauce vs. Butter cookie — In-Depth Nutrition Comparison

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How are soy sauce and butter cookie different?

  • Soy sauce is richer in manganese and magnesium, while butter cookie is higher in vitamin B1, copper, folate, vitamin B12, and selenium.
  • Soy sauce covers your daily need for sodium, 227% more than butter cookie.
  • Soy sauce contains 6 times more magnesium than butter cookie. Soy sauce contains 74mg of magnesium, while butter cookie contains 12mg.
  • Butter cookie is lower in sodium.
  • Butter cookie has a higher glycemic index (55) than soy sauce (15).

Soy sauce made from soy and wheat (shoyu) and Cookies, butter, commercially prepared, enriched types were used in this article.

Infographic

Soy sauce vs Butter cookie infographic
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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.
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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +516.7%
Contains more CalciumCalcium +13.8%
Contains more PotassiumPotassium +291.9%
Contains more ZincZinc +128.9%
Contains more PhosphorusPhosphorus +62.7%
Contains more ManganeseManganese +498.8%
Contains more IronIron +53.1%
Contains more CopperCopper +365.1%
Contains less SodiumSodium -94.9%
Contains more SeleniumSelenium +1580%

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin B6Vitamin B6 +311.1%
Contains more CholineCholine +181.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1021.2%
Contains more Vitamin B2Vitamin B2 +103%
Contains more Vitamin B3Vitamin B3 +45.3%
Contains more Vitamin B5Vitamin B5 +64.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +442.9%
~equal in Vitamin C ~0mg

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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more ProteinProtein +33.4%
Contains more WaterWater +1446.7%
Contains more OtherOther +850.6%
Contains more FatsFats +3198.2%
Contains more CarbsCarbs +1297.6%

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +6175%
Contains more Poly. FatPolyunsaturated fat +273.4%

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 Butter cookie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Soy sauce Butter cookie DV% diff.
Sodium 5493mg 282mg 227%
Saturated fat 0.073g 11.051g 50%
Cholesterol 0mg 117mg 39%
Manganese 1.018mg 0.17mg 37%
Vitamin B1 0.033mg 0.37mg 28%
Fats 0.57g 18.8g 28%
Calories 53kcal 467kcal 21%
Carbs 4.93g 68.9g 21%
Vitamin A 0µg 165µg 18%
Copper 0.043mg 0.2mg 17%
Folate 14µg 76µg 16%
Magnesium 74mg 12mg 15%
Vitamin B12 0µg 0.36µg 15%
Monounsaturated fat 0.088g 5.522g 14%
Selenium 0.5µg 8.4µg 14%
Vitamin B2 0.165mg 0.335mg 13%
Potassium 435mg 111mg 10%
Iron 1.45mg 2.22mg 10%
Vitamin B6 0.148mg 0.036mg 9%
Phosphorus 166mg 102mg 9%
Vitamin B3 2.196mg 3.19mg 6%
Polyunsaturated fat 0.263g 0.982g 5%
Vitamin E 0mg 0.58mg 4%
Protein 8.14g 6.1g 4%
Vitamin B5 0.297mg 0.488mg 4%
Zinc 0.87mg 0.38mg 4%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Choline 18.3mg 6.5mg 2%
Vitamin K 0µg 1.7µg 1%
Net carbs 4.13g 68.1g N/A
Calcium 33mg 29mg 0%
Sugar 0.4g 20.24g N/A
Fiber 0.8g 0.8g 0%
Tryptophan 0.096mg 0.084mg 0%
Threonine 0.271mg 0.215mg 0%
Isoleucine 0.318mg 0.277mg 0%
Leucine 0.537mg 0.471mg 0%
Lysine 0.381mg 0.308mg 0%
Methionine 0.097mg 0.131mg 0%
Phenylalanine 0.353mg 0.299mg 0%
Valine 0.332mg 0.315mg 0%
Histidine 0.174mg 0.136mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g N/A

Which food is preferable for your diet?

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

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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
35%
Butter cookie
Minerals Daily Need Coverage Score
112%
Soy sauce
34%
Butter cookie

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 19.84g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 10.978g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Butter cookie
Butter cookie contains less Sodium (difference - 5211mg)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $3.4)
Which food is richer in vitamins?
Butter cookie
Butter cookie is relatively richer in vitamins

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.