Soy sauce vs. Wafer — In-Depth Nutrition Comparison
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Significant differences between soy sauce and wafer
- Soy sauce has more manganese; however, wafer is richer in copper, iron, vitamin B1, fiber, selenium, folate, and vitamin B2.
- Soy sauce covers your daily sodium needs 214% more than wafer.
- Wafer contains less sodium.
- Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of soy sauce is 15.
Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Cookies, chocolate wafers.
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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.
| Contains more MagnesiumMagnesium | +39.6% |
| Contains more PotassiumPotassium | +107.1% |
| Contains more PhosphorusPhosphorus | +25.8% |
| Contains more ManganeseManganese | +46.3% |
| Contains more IronIron | +176.6% |
| Contains more CopperCopper | +976.7% |
| Contains more ZincZinc | +25.3% |
| Contains less SodiumSodium | -89.4% |
| Contains more SeleniumSelenium | +1040% |
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.
| Contains more Vitamin B6Vitamin B6 | +190.2% |
| Contains more CholineCholine | +28% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +515.2% |
| Contains more Vitamin B2Vitamin B2 | +61.2% |
| Contains more Vitamin B3Vitamin B3 | +30.1% |
| Contains more Vitamin B5Vitamin B5 | +28.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +235.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +23.3% |
| Contains more WaterWater | +1481.1% |
| Contains more OtherOther | +660.5% |
| Contains more FatsFats | +2391.2% |
| Contains more CarbsCarbs | +1374.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +5428.4% |
| Contains more Poly. FatPolyunsaturated fat | +1479.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 5493mg | 580mg | 214% |
| Copper | 0.043mg | 0.463mg | 47% |
| Iron | 1.45mg | 4.01mg | 32% |
| Polyunsaturated fat | 0.263g | 4.153g | 26% |
| Carbs | 4.93g | 72.7g | 23% |
| Fats | 0.57g | 14.2g | 21% |
| Calories | 53kcal | 433kcal | 19% |
| Saturated fat | 0.073g | 4.241g | 19% |
| Manganese | 1.018mg | 0.696mg | 14% |
| Vitamin B1 | 0.033mg | 0.203mg | 14% |
| Monounsaturated fat | 0.088g | 4.865g | 12% |
| Fiber | 0.8g | 3.4g | 10% |
| Selenium | 0.5µg | 5.7µg | 9% |
| Vitamin B2 | 0.165mg | 0.266mg | 8% |
| Folate | 14µg | 47µg | 8% |
| Potassium | 435mg | 210mg | 7% |
| Vitamin B6 | 0.148mg | 0.051mg | 7% |
| Phosphorus | 166mg | 132mg | 5% |
| Magnesium | 74mg | 53mg | 5% |
| Vitamin E | 0mg | 0.72mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin B3 | 2.196mg | 2.858mg | 4% |
| Protein | 8.14g | 6.6g | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Zinc | 0.87mg | 1.09mg | 2% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Vitamin B5 | 0.297mg | 0.381mg | 2% |
| Choline | 18.3mg | 14.3mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 4.13g | 69.3g | N/A |
| Calcium | 33mg | 31mg | 0% |
| Sugar | 0.4g | 37.43g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.096mg | 0.096mg | 0% |
| Threonine | 0.271mg | 0.22mg | 0% |
| Isoleucine | 0.318mg | 0.261mg | 0% |
| Leucine | 0.537mg | 0.447mg | 0% |
| Lysine | 0.381mg | 0.281mg | 0% |
| Methionine | 0.097mg | 0.105mg | 0% |
| Phenylalanine | 0.353mg | 0.308mg | 0% |
| Valine | 0.332mg | 0.323mg | 0% |
| Histidine | 0.174mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
112%
65%
Comparison summary
Which food contains less Sodium?
Wafer contains less Sodium (difference - 4913mg)
Which food is cheaper?
Wafer is cheaper (difference - $3.4)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Soy sauce is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 37.03g)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 4.168g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 46)
Which food is richer in minerals?
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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.