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  6. Soy sauce vs. Spread

Soy sauce vs. Spread — In-Depth Nutrition Comparison

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What are the main differences between Soy sauce and Spread?

  • Soy sauce is richer in Manganese, Magnesium, and Phosphorus, yet Spread is richer in Vitamin B12, Selenium, Vitamin E , and Vitamin B1.
  • Soy sauce's daily need coverage for Sodium is 195% higher.
  • Soy sauce has 39 times more Manganese than Spread. Soy sauce has 1.018mg of Manganese, while Spread has 0.026mg.
  • Spread contains less Sodium.

We used Soy sauce made from soy and wheat (shoyu) and Sandwich spread, pork, beef types in this comparison.

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.
Soy sauce
Soy sauce
6
:
4
Spread
Spread
Contains more Calcium +175%
Contains more Iron +83.5%
Contains more Magnesium +825%
Contains more Phosphorus +181.4%
Contains more Potassium +295.5%
Contains more Manganese +3815.4%
Contains less Sodium -81.6%
Contains more Zinc +17.2%
Contains more Copper +202.3%
Contains more Selenium +1840%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Contains more Calcium +175%
Contains more Iron +83.5%
Contains more Magnesium +825%
Contains more Phosphorus +181.4%
Contains more Potassium +295.5%
Contains more Manganese +3815.4%
Contains less Sodium -81.6%
Contains more Zinc +17.2%
Contains more Copper +202.3%
Contains more Selenium +1840%

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
4
:
7
Spread
Spread
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +26.9%
Contains more Vitamin B6 +23.3%
Contains more Folate +600%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +421.2%
Contains more Vitamin B5 +44.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
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%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +26.9%
Contains more Vitamin B6 +23.3%
Contains more Folate +600%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +421.2%
Contains more Vitamin B5 +44.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
Spread
Spread
Contains more Water +18%
Contains more Other +447.1%
Contains more Fats +2942.1%
Contains more Carbs +142.2%
Equal in Protein - 7.66
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
Spread
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more Water +18%
Contains more Other +447.1%
Contains more Fats +2942.1%
Contains more Carbs +142.2%
Equal in Protein - 7.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Spread
Spread
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +8518.2%
Contains more Polyunsaturated fat +875.3%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Spread
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +8518.2%
Contains more Polyunsaturated fat +875.3%

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 Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Spread Opinion
Net carbs 4.13g 11.74g Spread
Protein 8.14g 7.66g Soy sauce
Fats 0.57g 17.34g Spread
Carbs 4.93g 11.94g Spread
Calories 53kcal 235kcal Spread
Sugar 0.4g 0g Spread
Fiber 0.8g 0.2g Soy sauce
Calcium 33mg 12mg Soy sauce
Iron 1.45mg 0.79mg Soy sauce
Magnesium 74mg 8mg Soy sauce
Phosphorus 166mg 59mg Soy sauce
Potassium 435mg 110mg Soy sauce
Sodium 5493mg 1013mg Spread
Zinc 0.87mg 1.02mg Spread
Copper 0.043mg 0.13mg Spread
Manganese 1.018mg 0.026mg Soy sauce
Selenium 0.5µg 9.7µg Spread
Vitamin A 0IU 87IU Spread
Vitamin A RAE 0µg 26µg Spread
Vitamin E 0mg 1.74mg Spread
Vitamin D 0IU 22IU Spread
Vitamin D 0µg 0.6µg Spread
Vitamin B1 0.033mg 0.172mg Spread
Vitamin B2 0.165mg 0.134mg Soy sauce
Vitamin B3 2.196mg 1.73mg Soy sauce
Vitamin B5 0.297mg 0.43mg Spread
Vitamin B6 0.148mg 0.12mg Soy sauce
Folate 14µg 2µg Soy sauce
Vitamin B12 0µg 1.12µg Spread
Vitamin K 0µg 1.6µg Spread
Tryptophan 0.096mg 0.082mg Soy sauce
Threonine 0.271mg 0.334mg Spread
Isoleucine 0.318mg 0.334mg Spread
Leucine 0.537mg 0.6mg Spread
Lysine 0.381mg 0.663mg Spread
Methionine 0.097mg 0.196mg Spread
Phenylalanine 0.353mg 0.301mg Soy sauce
Valine 0.332mg 0.356mg Spread
Histidine 0.174mg 0.279mg Spread
Cholesterol 0mg 38mg Soy sauce
Saturated Fat 0.073g 5.977g Soy sauce
Monounsaturated Fat 0.088g 7.584g Spread
Polyunsaturated fat 0.263g 2.565g Spread

Which food is preferable for your diet?

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

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
30%
Spread
Minerals Daily Need Coverage Score
112%
Soy sauce
33%
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 - 4480mg)
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 Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 5.904g)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is richer in vitamins?
?
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.