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  6. Soy sauce vs. Pretzel

Soy sauce vs. Pretzel — In-Depth Nutrition Comparison

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Significant differences between Soy sauce and Pretzel

  • Soy sauce has more Magnesium, however, Pretzel is richer in Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Copper, Fiber, and Selenium.
  • Soy sauce covers your daily Sodium needs 185% more than Pretzel.
  • Pretzel has 3 times less Magnesium than Soy sauce. Soy sauce has 74mg of Magnesium, while Pretzel has 29mg.
  • Pretzel contains less Sodium.

Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Snacks, pretzels, hard, plain, salted.

Infographic

Soy sauce vs Pretzel 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.
Soy sauce
Soy sauce
5
:
5
Pretzel
Pretzel
Contains more Calcium +22.2%
Contains more Magnesium +155.2%
Contains more Phosphorus +29.7%
Contains more Potassium +95.1%
Contains more Iron +215.9%
Contains less Sodium -77.4%
Contains more Zinc +19.5%
Contains more Copper +262.8%
Contains more Selenium +780%
Equal in Manganese - 1.015
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +22.2%
Contains more Magnesium +155.2%
Contains more Phosphorus +29.7%
Contains more Potassium +95.1%
Contains more Iron +215.9%
Contains less Sodium -77.4%
Contains more Zinc +19.5%
Contains more Copper +262.8%
Contains more Selenium +780%
Equal in Manganese - 1.015

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.
Soy sauce
Soy sauce
1
:
8
Pretzel
Pretzel
Contains more Vitamin B6 +100%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1184.8%
Contains more Vitamin B2 +101.2%
Contains more Vitamin B3 +140%
Contains more Folate +1085.7%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.322
Soy sauce
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%
Pretzel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Contains more Vitamin B6 +100%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1184.8%
Contains more Vitamin B2 +101.2%
Contains more Vitamin B3 +140%
Contains more Folate +1085.7%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.322

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
2
:
3
Pretzel
Pretzel
Contains more Water +2173.2%
Contains more Other +333.3%
Contains more Protein +23.3%
Contains more Fats +414%
Contains more Carbs +1530.6%
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Pretzel
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more Water +2173.2%
Contains more Other +333.3%
Contains more Protein +23.3%
Contains more Fats +414%
Contains more Carbs +1530.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Pretzel
Pretzel
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +726.1%
Contains more Polyunsaturated fat +390.9%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +726.1%
Contains more Polyunsaturated fat +390.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
4
Pretzel
Pretzel
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +130%
Contains more Fructose +∞%
Contains more Maltose +∞%
Soy sauce
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pretzel
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +130%
Contains more Fructose +∞%
Contains more Maltose +∞%

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

All nutrients comparison - raw data values

Nutrient Soy sauce Pretzel Opinion
Net carbs 4.13g 76.99g Pretzel
Protein 8.14g 10.04g Pretzel
Fats 0.57g 2.93g Pretzel
Carbs 4.93g 80.39g Pretzel
Calories 53kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 0g 0.31g Pretzel
Sugar 0.4g 2.21g Soy sauce
Fiber 0.8g 3.4g Pretzel
Calcium 33mg 27mg Soy sauce
Iron 1.45mg 4.58mg Pretzel
Magnesium 74mg 29mg Soy sauce
Phosphorus 166mg 128mg Soy sauce
Potassium 435mg 223mg Soy sauce
Sodium 5493mg 1240mg Pretzel
Zinc 0.87mg 1.04mg Pretzel
Copper 0.043mg 0.156mg Pretzel
Manganese 1.018mg 1.015mg Soy sauce
Selenium 0.5µg 4.4µg Pretzel
Vitamin E 0mg 0.47mg Pretzel
Vitamin C 0mg 2.1mg Pretzel
Vitamin B1 0.033mg 0.424mg Pretzel
Vitamin B2 0.165mg 0.332mg Pretzel
Vitamin B3 2.196mg 5.27mg Pretzel
Vitamin B5 0.297mg 0.322mg Pretzel
Vitamin B6 0.148mg 0.074mg Soy sauce
Folate 14µg 166µg Pretzel
Vitamin K 0µg 2.8µg Pretzel
Tryptophan 0.096mg 0.097mg Pretzel
Threonine 0.271mg 0.25mg Soy sauce
Isoleucine 0.318mg 0.407mg Pretzel
Leucine 0.537mg 0.757mg Pretzel
Lysine 0.381mg 0.257mg Soy sauce
Methionine 0.097mg 0.177mg Pretzel
Phenylalanine 0.353mg 0.52mg Pretzel
Valine 0.332mg 0.48mg Pretzel
Histidine 0.174mg 0.22mg Pretzel
Trans Fat 0g 0.004g Soy sauce
Saturated Fat 0.073g 0.391g Soy sauce
Monounsaturated Fat 0.088g 0.727g Pretzel
Polyunsaturated fat 0.263g 1.291g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Pretzel
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
39%
Pretzel
Minerals Daily Need Coverage Score
112%
Soy sauce
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 1.81g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.318g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 68)
Which food contains less Sodium?
Pretzel
Pretzel contains less Sodium (difference - 4253mg)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $1)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.