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  6. Soy sauce vs. Cheese sandwich

Soy sauce vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the main differences between soy sauce and cheese sandwich?

  • Soy sauce has less selenium, phosphorus, vitamin B1, vitamin B2, calcium, iron, copper, and folate than cheese sandwich.
  • Soy sauce's daily need coverage for sodium is 202% higher.
  • Cheese sandwich contains less sodium.
  • Soy sauce has a lower glycemic index than cheese sandwich.

We used Soy sauce made from soy and wheat (shoyu) and Crackers, wheat, sandwich, with cheese filling types in this comparison.

Infographic

Soy sauce vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +37%
Contains more PotassiumPotassium +42.2%
Contains more CalciumCalcium +518.2%
Contains more IronIron +80.7%
Contains more CopperCopper +272.1%
Contains more PhosphorusPhosphorus +130.1%
Contains less SodiumSodium -84.7%
Contains more SeleniumSelenium +4760%
~equal in Zinc ~0.87mg
~equal in Manganese ~1.083mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +984.8%
Contains more Vitamin B2Vitamin B2 +158.8%
Contains more Vitamin B3Vitamin B3 +45%
Contains more Vitamin B5Vitamin B5 +109.4%
Contains more Vitamin B6Vitamin B6 +76.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +357.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Soy sauce Cheese sandwich DV% diff.
Sodium 5493mg 839mg 202%
Polyunsaturated fat 0.263g 9.166g 59%
Selenium 0.5µg 24.3µg 43%
Fats 0.57g 25g 38%
Phosphorus 166mg 382mg 31%
Vitamin B1 0.033mg 0.358mg 27%
Monounsaturated fat 0.088g 10.351g 26%
Calories 53kcal 497kcal 22%
Vitamin B2 0.165mg 0.427mg 20%
Carbs 4.93g 58.2g 18%
Saturated fat 0.073g 4.129g 18%
Calcium 33mg 204mg 17%
Iron 1.45mg 2.62mg 15%
Folate 14µg 64µg 13%
Copper 0.043mg 0.16mg 13%
Vitamin B6 0.148mg 0.261mg 9%
Fiber 0.8g 3.1g 9%
Vitamin B5 0.297mg 0.622mg 7%
Vitamin B3 2.196mg 3.185mg 6%
Magnesium 74mg 54mg 5%
Vitamin B12 0µg 0.12µg 5%
Potassium 435mg 306mg 4%
Manganese 1.018mg 1.083mg 3%
Protein 8.14g 9.8g 3%
Choline 18.3mg 3%
Cholesterol 0mg 7mg 2%
Vitamin C 0mg 1.5mg 2%
Vitamin A 0µg 21µg 2%
Net carbs 4.13g 55.1g N/A
Sugar 0.4g N/A
Zinc 0.87mg 0.87mg 0%
Tryptophan 0.096mg 0.13mg 0%
Threonine 0.271mg 0.298mg 0%
Isoleucine 0.318mg 0.383mg 0%
Leucine 0.537mg 0.698mg 0%
Lysine 0.381mg 0.344mg 0%
Methionine 0.097mg 0.167mg 0%
Phenylalanine 0.353mg 0.472mg 0%
Valine 0.332mg 0.438mg 0%
Histidine 0.174mg 0.219mg 0%

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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2123.4%
Contains more OtherOther +300.3%
Contains more ProteinProtein +20.4%
Contains more FatsFats +4286%
Contains more CarbsCarbs +1080.5%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +11662.5%
Contains more Poly. FatPolyunsaturated fat +3385.2%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.