Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Soy sauce vs. Pretzel — In-Depth Nutrition Comparison

Compare

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.
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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more MagnesiumMagnesium +155.2%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +95.1%
Contains more PhosphorusPhosphorus +29.7%
Contains more IronIron +215.9%
Contains more CopperCopper +262.8%
Contains more ZincZinc +19.5%
Contains less SodiumSodium -77.4%
Contains more SeleniumSelenium +780%
~equal in Manganese ~1.015mg

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1184.8%
Contains more Vitamin B2Vitamin B2 +101.2%
Contains more Vitamin B3Vitamin B3 +140%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1085.7%
Contains more CholineCholine +61.2%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.322mg
~equal in Vitamin B12 ~0µg

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% 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 WaterWater +2173.2%
Contains more OtherOther +333.3%
Contains more ProteinProtein +23.3%
Contains more FatsFats +414%
Contains more CarbsCarbs +1530.6%

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
16% 30% 54%
Saturated Fat: Sat. Fat 0.391 g
Monounsaturated Fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated Fat -81.3%
Contains more Mono. FatMonounsaturated Fat +726.1%
Contains more Poly. FatPolyunsaturated fat +390.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +130%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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
Calories 53kcal 384kcal Pretzel
Protein 8.14g 10.04g Pretzel
Fats 0.57g 2.93g Pretzel
Vitamin C 0mg 2.1mg Pretzel
Net carbs 4.13g 76.99g Pretzel
Carbs 4.93g 80.39g Pretzel
Magnesium 74mg 29mg Soy sauce
Calcium 33mg 27mg Soy sauce
Potassium 435mg 223mg Soy sauce
Iron 1.45mg 4.58mg Pretzel
Sugar 0.4g 2.21g Soy sauce
Fiber 0.8g 3.4g Pretzel
Copper 0.043mg 0.156mg Pretzel
Zinc 0.87mg 1.04mg Pretzel
Starch 72.58g Pretzel
Phosphorus 166mg 128mg Soy sauce
Sodium 5493mg 1240mg Pretzel
Vitamin E 0mg 0.47mg Pretzel
Manganese 1.018mg 1.015mg Soy sauce
Selenium 0.5µg 4.4µg 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
Vitamin K 0µg 2.8µg Pretzel
Folate 14µg 166µg Pretzel
Trans Fat 0g 0.004g Soy sauce
Choline 18.3mg 29.5mg Pretzel
Saturated Fat 0.073g 0.391g Soy sauce
Monounsaturated Fat 0.088g 0.727g Pretzel
Polyunsaturated fat 0.263g 1.291g 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
Fructose 0g 0.31g Pretzel
Omega-3 - ALA 0.063g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Pretzel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
37%
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.