Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Soy sauce
  5. Compare
  6. Soy sauce vs. Spread

Soy sauce vs. Spread — In-Depth Nutrition Comparison

Compare

How are Soy sauce and Spread different?

  • Soy sauce is richer in Phosphorus, and Potassium, while Spread is higher in Vitamin E, Vitamin K, Monounsaturated Fat, and Polyunsaturated fat.
  • Soy sauce covers your daily need of Sodium 206% more than Spread.
  • Spread is lower in Sodium.

Soy sauce made from soy and wheat (shoyu) and Margarine-like spread, SMART BEAT Super Light without saturated fat types were used in this article.

Infographic

Soy sauce vs Spread 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%
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 1.1% 0% 0% 0% 0% 98% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +3525%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -86.3%

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%
Spread
Spread
3
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% 269% 34% 0% 0% 0% 0% 0% 0% 0% 31% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
Spread
Spread
2
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +634.8%
Contains more FatsFats +2900%
Contains more WaterWater +13.6%

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
Spread
Spread
2
16% 55% 29%
Saturated Fat: Sat. Fat 2.22 g
Monounsaturated Fat: Mono. Fat 7.6 g
Polyunsaturated fat: Poly. Fat 3.98 g
Contains less Sat. FatSaturated Fat -96.7%
Contains more Mono. FatMonounsaturated Fat +8536.4%
Contains more Poly. FatPolyunsaturated fat +1413.3%

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

All nutrients comparison - raw data values

Nutrient Soy sauce Spread Opinion
Calories 53kcal 158kcal Spread
Protein 8.14g 0g Soy sauce
Fats 0.57g 17.1g Spread
Net carbs 4.13g 0g Soy sauce
Carbs 4.93g 0g Soy sauce
Magnesium 74mg Soy sauce
Calcium 33mg Soy sauce
Potassium 435mg 12mg Soy sauce
Iron 1.45mg Soy sauce
Sugar 0.4g 0g Spread
Fiber 0.8g 0g Soy sauce
Copper 0.043mg Soy sauce
Zinc 0.87mg Soy sauce
Phosphorus 166mg 0mg Soy sauce
Sodium 5493mg 755mg Spread
Vitamin A 0IU 4489IU Spread
Vitamin E 0mg 1.7mg Spread
Manganese 1.018mg Soy sauce
Selenium 0.5µg Soy sauce
Vitamin B1 0.033mg Soy sauce
Vitamin B2 0.165mg Soy sauce
Vitamin B3 2.196mg Soy sauce
Vitamin B5 0.297mg Soy sauce
Vitamin B6 0.148mg Soy sauce
Vitamin K 0µg 12.3µg Spread
Folate 14µg Soy sauce
Trans Fat 0g 2.45g Soy sauce
Choline 18.3mg Soy sauce
Saturated Fat 0.073g 2.22g Soy sauce
Monounsaturated Fat 0.088g 7.6g Spread
Polyunsaturated fat 0.263g 3.98g Spread
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg Soy sauce
Isoleucine 0.318mg Soy sauce
Leucine 0.537mg Soy sauce
Lysine 0.381mg Soy sauce
Methionine 0.097mg Soy sauce
Phenylalanine 0.353mg Soy sauce
Valine 0.332mg Soy sauce
Histidine 0.174mg Soy sauce

Which food is preferable for your diet?

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

People also compare

Soy sauce
Soy sauce vs Soy milk
Soy milk
Soy sauce
Soy sauce vs Soybean meal
Soybean meal
Soy sauce
Soy sauce vs Soybean raw
Soybean raw
Spread
Spread vs
Spread
Spread vs
Spread
Spread vs

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
26%
Spread
Minerals Daily Need Coverage Score
112%
Soy sauce
10%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Spread
Spread contains less Sodium (difference - 4738mg)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 15)
Which food is cheaper?
Spread
Spread is cheaper (difference - $3.4)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 2.147g)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.