Soy sauce vs. Club sandwich — In-Depth Nutrition Comparison
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The main differences between soy sauce and club sandwich
- Soy sauce has more magnesium; however, club sandwich has more selenium, vitamin B3, vitamin B12, vitamin B1, vitamin B6, and vitamin B5.
- Daily need coverage for sodium for soy sauce is 211% higher.
- Club sandwich has 2 times less magnesium than soy sauce. Soy sauce has 74mg of magnesium, while club sandwich has 32mg.
- Club sandwich is lower in sodium.
Food types used in this article are Soy sauce made from soy and wheat (shoyu) and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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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.
| Contains more MagnesiumMagnesium | +131.3% |
| Contains more PotassiumPotassium | +92.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +187.9% |
| Contains more CopperCopper | +107% |
| Contains more ZincZinc | +54% |
| Contains more PhosphorusPhosphorus | +29.5% |
| Contains less SodiumSodium | -88.5% |
| Contains more SeleniumSelenium | +4860% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +421.2% |
| Contains more Vitamin B2Vitamin B2 | +12.7% |
| Contains more Vitamin B3Vitamin B3 | +153.9% |
| Contains more Vitamin B5Vitamin B5 | +178.1% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +121.4% |
| Contains more CholineCholine | +161.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.14 g
Fats:
0.57 g
Carbs:
4.93 g
Water:
71.15 g
Other:
15.21 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more WaterWater | +35.5% |
| Contains more OtherOther | +541.8% |
| Contains more ProteinProtein | +111.2% |
| Contains more FatsFats | +1312.3% |
| Contains more CarbsCarbs | +303% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.263 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Mono. FatMonounsaturated fat | +3251.1% |
| Contains more Poly. FatPolyunsaturated fat | +614.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 5493mg | 630mg | 211% |
| Manganese | 1.018mg | 44% | |
| Selenium | 0.5µg | 24.8µg | 44% |
| Vitamin B3 | 2.196mg | 5.575mg | 21% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Protein | 8.14g | 17.19g | 18% |
| Cholesterol | 0mg | 46mg | 15% |
| Saturated fat | 0.073g | 3.109g | 14% |
| Fats | 0.57g | 8.05g | 12% |
| Vitamin B1 | 0.033mg | 0.172mg | 12% |
| Vitamin B6 | 0.148mg | 0.296mg | 11% |
| Vitamin B5 | 0.297mg | 0.826mg | 11% |
| Polyunsaturated fat | 0.263g | 1.88g | 11% |
| Magnesium | 74mg | 32mg | 10% |
| Calories | 53kcal | 220kcal | 8% |
| Phosphorus | 166mg | 215mg | 7% |
| Vitamin K | 0µg | 8.7µg | 7% |
| Monounsaturated fat | 0.088g | 2.949g | 7% |
| Potassium | 435mg | 226mg | 6% |
| Calcium | 33mg | 95mg | 6% |
| Choline | 18.3mg | 47.8mg | 5% |
| Carbs | 4.93g | 19.87g | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Copper | 0.043mg | 0.089mg | 5% |
| Zinc | 0.87mg | 1.34mg | 4% |
| Folate | 14µg | 31µg | 4% |
| Vitamin A | 0µg | 35µg | 4% |
| Vitamin E | 0mg | 0.61mg | 4% |
| Vitamin B2 | 0.165mg | 0.186mg | 2% |
| Fiber | 0.8g | 1.2g | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Iron | 1.45mg | 1.37mg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Net carbs | 4.13g | 18.67g | N/A |
| Sugar | 0.4g | 4.68g | N/A |
| Trans fat | 0g | 0.071g | N/A |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.318mg | 0% | |
| Leucine | 0.537mg | 0% | |
| Lysine | 0.381mg | 0% | |
| Methionine | 0.097mg | 0% | |
| Phenylalanine | 0.353mg | 0% | |
| Valine | 0.332mg | 0% | |
| Histidine | 0.174mg | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
37%
Minerals Daily Need Coverage Score
112%
50%
Comparison summary
Which food is lower in Cholesterol?
Soy sauce is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 4.28g)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 3.036g)
Which food contains less Sodium?
Club sandwich contains less Sodium (difference - 4863mg)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 15)
Which food is cheaper?
Club sandwich is cheaper (difference - $3.4)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
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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.