Soy sauce vs. Wafer — In-Depth Nutrition Comparison
Compare
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.
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
