Soy sauce vs. Crouton — In-Depth Nutrition Comparison
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A recap on differences between soy sauce and crouton
- Soy sauce has more manganese and magnesium; however, crouton is higher in selenium, vitamin B1, iron, folate, vitamin B3, fiber, and copper.
- Soy sauce covers your daily sodium needs 208% more than crouton.
- Crouton contains 2 times less magnesium than soy sauce. Soy sauce contains 74mg of magnesium, while crouton contains 31mg.
- Crouton has less sodium.
- The glycemic index of crouton is higher.
Food varieties used in this article are Soy sauce made from soy and wheat (shoyu) and Croutons, plain.
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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 | +138.7% |
| Contains more PotassiumPotassium | +250.8% |
| Contains more PhosphorusPhosphorus | +44.3% |
| Contains more ManganeseManganese | +103.6% |
| Contains more CalciumCalcium | +130.3% |
| Contains more IronIron | +181.4% |
| Contains more CopperCopper | +279.1% |
| Contains less SodiumSodium | -87.3% |
| Contains more SeleniumSelenium | +7400% |
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 B6Vitamin B6 | +469.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1787.9% |
| Contains more Vitamin B2Vitamin B2 | +64.8% |
| Contains more Vitamin B3Vitamin B3 | +147.7% |
| Contains more Vitamin B5Vitamin B5 | +44.4% |
| Contains more FolateFolate | +842.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 5493mg | 698mg | 208% |
| Selenium | 0.5µg | 37.5µg | 67% |
| Vitamin B1 | 0.033mg | 0.623mg | 49% |
| Iron | 1.45mg | 4.08mg | 33% |
| Folate | 14µg | 132µg | 30% |
| Carbs | 4.93g | 73.5g | 23% |
| Manganese | 1.018mg | 0.5mg | 23% |
| Vitamin B3 | 2.196mg | 5.439mg | 20% |
| Calories | 53kcal | 407kcal | 18% |
| Fiber | 0.8g | 5.1g | 17% |
| Copper | 0.043mg | 0.163mg | 13% |
| Magnesium | 74mg | 31mg | 10% |
| Fats | 0.57g | 6.6g | 9% |
| Vitamin B6 | 0.148mg | 0.026mg | 9% |
| Potassium | 435mg | 124mg | 9% |
| Protein | 8.14g | 11.9g | 8% |
| Vitamin B2 | 0.165mg | 0.272mg | 8% |
| Phosphorus | 166mg | 115mg | 7% |
| Saturated fat | 0.073g | 1.51g | 7% |
| Monounsaturated fat | 0.088g | 3.059g | 7% |
| Polyunsaturated fat | 0.263g | 1.273g | 7% |
| Calcium | 33mg | 76mg | 4% |
| Choline | 18.3mg | 3% | |
| Vitamin B5 | 0.297mg | 0.429mg | 3% |
| Net carbs | 4.13g | 68.4g | N/A |
| Sugar | 0.4g | N/A | |
| Zinc | 0.87mg | 0.89mg | 0% |
| Tryptophan | 0.096mg | 0.14mg | 0% |
| Threonine | 0.271mg | 0.337mg | 0% |
| Isoleucine | 0.318mg | 0.456mg | 0% |
| Leucine | 0.537mg | 0.832mg | 0% |
| Lysine | 0.381mg | 0.278mg | 0% |
| Methionine | 0.097mg | 0.211mg | 0% |
| Phenylalanine | 0.353mg | 0.586mg | 0% |
| Valine | 0.332mg | 0.514mg | 0% |
| Histidine | 0.174mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1193.6% |
| Contains more OtherOther | +508.4% |
| Contains more ProteinProtein | +46.2% |
| Contains more FatsFats | +1057.9% |
| Contains more CarbsCarbs | +1390.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.2% |
| Contains more Mono. FatMonounsaturated fat | +3376.1% |
| Contains more Poly. FatPolyunsaturated fat | +384% |
