Soy sauce vs. Wheat gluten — In-Depth Nutrition Comparison
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A recap on differences between soy sauce and wheat gluten
- Soy sauce has more vitamin B3, vitamin B2, magnesium, and vitamin B6; however, wheat gluten is higher in selenium, iron, copper, phosphorus, and calcium.
- Soy sauce covers your daily sodium needs 238% more than wheat gluten.
- Wheat gluten has less sodium.
- The glycemic index of wheat gluten is higher.
Food varieties used in this article are Soy sauce made from soy and wheat (shoyu) and Vital wheat gluten.
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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 | +196% |
| Contains more PotassiumPotassium | +335% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +330.3% |
| Contains more IronIron | +258.6% |
| Contains more CopperCopper | +323.3% |
| Contains more PhosphorusPhosphorus | +56.6% |
| Contains less SodiumSodium | -99.5% |
| Contains more SeleniumSelenium | +7840% |
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 B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 5493mg | 29mg | 238% |
| Protein | 8.14g | 75.16g | 134% |
| Selenium | 0.5µg | 39.7µg | 71% |
| Iron | 1.45mg | 5.2mg | 47% |
| Manganese | 1.018mg | 44% | |
| Calories | 53kcal | 370kcal | 16% |
| Copper | 0.043mg | 0.182mg | 15% |
| Vitamin B3 | 2.196mg | 0mg | 14% |
| Phosphorus | 166mg | 260mg | 13% |
| Vitamin B2 | 0.165mg | 0mg | 13% |
| Magnesium | 74mg | 25mg | 12% |
| Calcium | 33mg | 142mg | 11% |
| Vitamin B6 | 0.148mg | 0mg | 11% |
| Potassium | 435mg | 100mg | 10% |
| Vitamin B5 | 0.297mg | 0mg | 6% |
| Folate | 14µg | 0µg | 4% |
| Polyunsaturated fat | 0.263g | 0.81g | 4% |
| Choline | 18.3mg | 3% | |
| Carbs | 4.93g | 13.79g | 3% |
| Vitamin B1 | 0.033mg | 0mg | 3% |
| Fats | 0.57g | 1.85g | 2% |
| Saturated fat | 0.073g | 0.272g | 1% |
| Fiber | 0.8g | 0.6g | 1% |
| Net carbs | 4.13g | 13.19g | N/A |
| Sugar | 0.4g | 0g | N/A |
| Zinc | 0.87mg | 0.85mg | 0% |
| Monounsaturated fat | 0.088g | 0.156g | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.318mg | 0% | |
| Leucine | 0.537mg | 0% | |
| Lysine | 0.381mg | 0% | |
| Methionine | 0.097mg | 0% | |
| Phenylalanine | 0.353mg | 0% | |
| Valine | 0.332mg | 0% | |
| Histidine | 0.174mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.14 g
Fats:
0.57 g
Carbs:
4.93 g
Water:
71.15 g
Other:
15.21 g
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
| Contains more WaterWater | +767.7% |
| Contains more OtherOther | +1421% |
| Contains more ProteinProtein | +823.3% |
| Contains more FatsFats | +224.6% |
| Contains more CarbsCarbs | +179.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.263 g
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
| Contains less Sat. FatSaturated fat | -73.2% |
| Contains more Mono. FatMonounsaturated fat | +77.3% |
| Contains more Poly. FatPolyunsaturated fat | +208% |
