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  6. Soy sauce vs. Sweet roll

Soy sauce vs. Sweet roll — In-Depth Nutrition Comparison

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How are soy sauce and sweet roll different?

  • Soy sauce is higher in manganese, magnesium, and phosphorus; however, sweet roll is richer in selenium, vitamin B1, folate, and vitamin E.
  • Daily need coverage for sodium for soy sauce is 226% higher.
  • Soy sauce contains 4 times more magnesium than sweet roll. While soy sauce contains 74mg of magnesium, sweet roll contains only 17mg.
  • Sweet roll has less sodium.
  • Soy sauce has a lower glycemic index (15) than sweet roll (40).

Soy sauce made from soy and wheat (shoyu) and Sweet rolls, cinnamon, commercially prepared with raisins are the varieties used in this article.

Infographic

Soy sauce vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +335.3%
Contains more PotassiumPotassium +291.9%
Contains more ZincZinc +47.5%
Contains more PhosphorusPhosphorus +118.4%
Contains more ManganeseManganese +239.3%
Contains more CalciumCalcium +118.2%
Contains more IronIron +10.3%
Contains more CopperCopper +104.7%
Contains less SodiumSodium -94.5%
Contains more SeleniumSelenium +3300%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin B6Vitamin B6 +38.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +881.8%
Contains more Vitamin B2Vitamin B2 +60.6%
Contains more Vitamin B5Vitamin B5 +36.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +414.3%
Contains more CholineCholine +125.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.384mg

All nutrients comparison - raw data values

Nutrient Soy sauce Sweet roll DV% diff.
Sodium 5493mg 304mg 226%
Polyunsaturated fat 0.263g 7.473g 48%
Manganese 1.018mg 0.3mg 31%
Selenium 0.5µg 17µg 30%
Vitamin B1 0.033mg 0.324mg 24%
Fats 0.57g 16.4g 24%
Cholesterol 0mg 66mg 22%
Calories 53kcal 372kcal 16%
Carbs 4.93g 50.9g 15%
Folate 14µg 72µg 15%
Magnesium 74mg 17mg 14%
Saturated fat 0.073g 3.079g 14%
Vitamin E 0mg 1.99mg 13%
Phosphorus 166mg 76mg 13%
Monounsaturated fat 0.088g 4.797g 12%
Potassium 435mg 111mg 10%
Vitamin B2 0.165mg 0.265mg 8%
Vitamin A 0µg 62µg 7%
Vitamin B12 0µg 0.14µg 6%
Fiber 0.8g 2.4g 6%
Copper 0.043mg 0.088mg 5%
Choline 18.3mg 41.3mg 4%
Protein 8.14g 6.2g 4%
Vitamin K 0µg 4.4µg 4%
Calcium 33mg 72mg 4%
Vitamin B6 0.148mg 0.107mg 3%
Zinc 0.87mg 0.59mg 3%
Vitamin B5 0.297mg 0.406mg 2%
Iron 1.45mg 1.6mg 2%
Vitamin C 0mg 2mg 2%
Vitamin B3 2.196mg 2.384mg 1%
Net carbs 4.13g 48.5g N/A
Sugar 0.4g 31.73g N/A
Tryptophan 0.096mg 0.074mg 0%
Threonine 0.271mg 0.211mg 0%
Isoleucine 0.318mg 0.259mg 0%
Leucine 0.537mg 0.458mg 0%
Lysine 0.381mg 0.243mg 0%
Methionine 0.097mg 0.117mg 0%
Phenylalanine 0.353mg 0.3mg 0%
Valine 0.332mg 0.291mg 0%
Histidine 0.174mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +31.3%
Contains more WaterWater +186.9%
Contains more OtherOther +794.7%
Contains more FatsFats +2777.2%
Contains more CarbsCarbs +932.5%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +5351.1%
Contains more Poly. FatPolyunsaturated fat +2741.4%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.