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Soy sauce vs. Wheat — In-Depth Nutrition Comparison

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How are soy sauce and wheat different?

  • Wheat has more selenium, manganese, copper, phosphorus, vitamin B1, zinc, vitamin B3, iron, and vitamin B6 than soy sauce.
  • Daily need coverage for sodium for soy sauce is 239% higher.
  • Wheat has less sodium.
  • Soy sauce has a lower glycemic index (15) than wheat (50).

Soy sauce made from soy and wheat (shoyu) and Wheat, durum are the varieties used in this article.

Infographic

Soy sauce vs Wheat  infographic
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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.
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +94.6%
Contains more IronIron +142.8%
Contains more CopperCopper +1186%
Contains more ZincZinc +378.2%
Contains more PhosphorusPhosphorus +206%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +195.9%
Contains more SeleniumSelenium +17780%
~equal in Calcium ~34mg
~equal in Potassium ~431mg

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1169.7%
Contains more Vitamin B3Vitamin B3 +206.8%
Contains more Vitamin B5Vitamin B5 +214.8%
Contains more Vitamin B6Vitamin B6 +183.1%
Contains more FolateFolate +207.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +550.4%
Contains more OtherOther +754.5%
Contains more ProteinProtein +68.1%
Contains more FatsFats +333.3%
Contains more CarbsCarbs +1342.8%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Mono. FatMonounsaturated fat +290.9%
Contains more Poly. FatPolyunsaturated fat +271.9%

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 Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Wheat DV% diff.
Sodium 5493mg 2mg 239%
Selenium 0.5µg 89.4µg 162%
Manganese 1.018mg 3.012mg 87%
Copper 0.043mg 0.553mg 57%
Phosphorus 166mg 508mg 49%
Vitamin B1 0.033mg 0.419mg 32%
Zinc 0.87mg 4.16mg 30%
Vitamin B3 2.196mg 6.738mg 28%
Iron 1.45mg 3.52mg 26%
Carbs 4.93g 71.13g 22%
Vitamin B6 0.148mg 0.419mg 21%
Magnesium 74mg 144mg 17%
Calories 53kcal 339kcal 14%
Vitamin B5 0.297mg 0.935mg 13%
Protein 8.14g 13.68g 11%
Folate 14µg 43µg 7%
Polyunsaturated fat 0.263g 0.978g 5%
Choline 18.3mg 3%
Vitamin B2 0.165mg 0.121mg 3%
Fiber 0.8g 3%
Fats 0.57g 2.47g 3%
Saturated fat 0.073g 0.454g 2%
Monounsaturated fat 0.088g 0.344g 1%
Net carbs 4.13g 71.13g N/A
Calcium 33mg 34mg 0%
Potassium 435mg 431mg 0%
Sugar 0.4g N/A
Tryptophan 0.096mg 0.176mg 0%
Threonine 0.271mg 0.366mg 0%
Isoleucine 0.318mg 0.533mg 0%
Leucine 0.537mg 0.934mg 0%
Lysine 0.381mg 0.303mg 0%
Methionine 0.097mg 0.221mg 0%
Phenylalanine 0.353mg 0.681mg 0%
Valine 0.332mg 0.594mg 0%
Histidine 0.174mg 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Wheat
Minerals Daily Need Coverage Score
112%
Soy sauce
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 5491mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 0.381g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.