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Soy sauce vs. Brunost — In-Depth Nutrition Comparison

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The main differences between Soy sauce and Brunost

  • Soy sauce has more Manganese, however, Brunost has more Vitamin B12, Vitamin B2, Vitamin B5, Phosphorus, Vitamin A RAE, and Calcium.
  • Daily need coverage for Sodium from Soy sauce is 213% higher.
  • Brunost has 25 times less Manganese than Soy sauce. Soy sauce has 1.018mg of Manganese, while Brunost has 0.04mg.
  • Brunost is lower in Sodium.

Food types used in this article are Soy sauce made from soy and wheat (shoyu) and Cheese, gjetost.

Infographic

Soy sauce vs Brunost 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.
Contains more Iron +178.8%
Contains more Manganese +2445%
Contains more Calcium +1112.1%
Contains more Phosphorus +167.5%
Contains more Potassium +223.9%
Contains less Sodium -89.1%
Contains more Zinc +31%
Contains more Copper +86%
Contains more Selenium +2800%
Equal in Magnesium - 70
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Contains more Iron +178.8%
Contains more Manganese +2445%
Contains more Calcium +1112.1%
Contains more Phosphorus +167.5%
Contains more Potassium +223.9%
Contains less Sodium -89.1%
Contains more Zinc +31%
Contains more Copper +86%
Contains more Selenium +2800%
Equal in Magnesium - 70

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 B3 +170.1%
Contains more Folate +180%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +854.5%
Contains more Vitamin B2 +737.6%
Contains more Vitamin B5 +1028.3%
Contains more Vitamin B6 +83.1%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Contains more Vitamin B3 +170.1%
Contains more Folate +180%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +854.5%
Contains more Vitamin B2 +737.6%
Contains more Vitamin B5 +1028.3%
Contains more Vitamin B6 +83.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +429.4%
Contains more Other +220.2%
Contains more Protein +18.6%
Contains more Fats +5077.2%
Contains more Carbs +765.1%
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more Water +429.4%
Contains more Other +220.2%
Contains more Protein +18.6%
Contains more Fats +5077.2%
Contains more Carbs +765.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +8853.4%
Contains more Polyunsaturated fat +256.7%
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +8853.4%
Contains more Polyunsaturated fat +256.7%

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

All nutrients comparison - raw data values

Nutrient Soy sauce Brunost Opinion
Net carbs 4.13g 42.65g Brunost
Protein 8.14g 9.65g Brunost
Fats 0.57g 29.51g Brunost
Carbs 4.93g 42.65g Brunost
Calories 53kcal 466kcal Brunost
Sugar 0.4g Brunost
Fiber 0.8g 0g Soy sauce
Calcium 33mg 400mg Brunost
Iron 1.45mg 0.52mg Soy sauce
Magnesium 74mg 70mg Soy sauce
Phosphorus 166mg 444mg Brunost
Potassium 435mg 1409mg Brunost
Sodium 5493mg 600mg Brunost
Zinc 0.87mg 1.14mg Brunost
Copper 0.043mg 0.08mg Brunost
Manganese 1.018mg 0.04mg Soy sauce
Selenium 0.5µg 14.5µg Brunost
Vitamin A 0IU 1113IU Brunost
Vitamin A RAE 0µg 334µg Brunost
Vitamin B1 0.033mg 0.315mg Brunost
Vitamin B2 0.165mg 1.382mg Brunost
Vitamin B3 2.196mg 0.813mg Soy sauce
Vitamin B5 0.297mg 3.351mg Brunost
Vitamin B6 0.148mg 0.271mg Brunost
Folate 14µg 5µg Soy sauce
Vitamin B12 0µg 2.42µg Brunost
Tryptophan 0.096mg 0.135mg Brunost
Threonine 0.271mg 0.393mg Brunost
Isoleucine 0.318mg 0.519mg Brunost
Leucine 0.537mg 0.992mg Brunost
Lysine 0.381mg 0.814mg Brunost
Methionine 0.097mg 0.318mg Brunost
Phenylalanine 0.353mg 0.54mg Brunost
Valine 0.332mg 0.765mg Brunost
Histidine 0.174mg 0.293mg Brunost
Cholesterol 0mg 94mg Soy sauce
Saturated Fat 0.073g 19.16g Soy sauce
Monounsaturated Fat 0.088g 7.879g Brunost
Polyunsaturated fat 0.263g 0.938g Brunost

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Brunost
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
87%
Brunost
Minerals Daily Need Coverage Score
112%
Soy sauce
72%
Brunost

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 19.087g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Brunost
Brunost contains less Sodium (difference - 4893mg)
Which food is cheaper?
Brunost
Brunost is cheaper (difference - $0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.