Soy sauce vs. Flour — In-Depth Nutrition Comparison
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The main differences between soy sauce and flour
- Soy sauce has more manganese and magnesium; however, flour has more vitamin B1, selenium, folate, iron, vitamin B2, vitamin B3, and copper.
- Daily need coverage for sodium for soy sauce is 239% higher.
- Flour has 3 times less magnesium than soy sauce. Soy sauce has 74mg of magnesium, while flour has 22mg.
- Flour is lower in sodium.
- Flour has a higher glycemic index than soy sauce.
Food types used in this article are Soy sauce made from soy and wheat (shoyu) and Wheat flour, white, all-purpose, enriched, bleached.
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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 | +236.4% |
| Contains more CalciumCalcium | +120% |
| Contains more PotassiumPotassium | +306.5% |
| Contains more ZincZinc | +24.3% |
| Contains more PhosphorusPhosphorus | +53.7% |
| Contains more ManganeseManganese | +49.3% |
| Contains more IronIron | +220% |
| Contains more CopperCopper | +234.9% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +6680% |
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 | +236.4% |
| Contains more CholineCholine | +76% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2278.8% |
| Contains more Vitamin B2Vitamin B2 | +199.4% |
| Contains more Vitamin B3Vitamin B3 | +168.9% |
| Contains more Vitamin B5Vitamin B5 | +47.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1207.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +496.9% |
| Contains more OtherOther | +3206.5% |
| Contains more ProteinProtein | +26.9% |
| Contains more FatsFats | +71.9% |
| Contains more CarbsCarbs | +1447.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -52.9% |
| Contains more Poly. FatPolyunsaturated fat | +57% |
~equal in
Monounsaturated fat
~0.087g
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 Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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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 | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 5493mg | 2mg | 239% |
| Vitamin B1 | 0.033mg | 0.785mg | 63% |
| Selenium | 0.5µg | 33.9µg | 61% |
| Folate | 14µg | 183µg | 42% |
| Iron | 1.45mg | 4.64mg | 40% |
| Vitamin B2 | 0.165mg | 0.494mg | 25% |
| Carbs | 4.93g | 76.31g | 24% |
| Vitamin B3 | 2.196mg | 5.904mg | 23% |
| Calories | 53kcal | 364kcal | 16% |
| Manganese | 1.018mg | 0.682mg | 15% |
| Magnesium | 74mg | 22mg | 12% |
| Copper | 0.043mg | 0.144mg | 11% |
| Potassium | 435mg | 107mg | 10% |
| Phosphorus | 166mg | 108mg | 8% |
| Fiber | 0.8g | 2.7g | 8% |
| Vitamin B6 | 0.148mg | 0.044mg | 8% |
| Protein | 8.14g | 10.33g | 4% |
| Vitamin B5 | 0.297mg | 0.438mg | 3% |
| Calcium | 33mg | 15mg | 2% |
| Zinc | 0.87mg | 0.7mg | 2% |
| Fats | 0.57g | 0.98g | 1% |
| Choline | 18.3mg | 10.4mg | 1% |
| Polyunsaturated fat | 0.263g | 0.413g | 1% |
| Net carbs | 4.13g | 73.61g | N/A |
| Sugar | 0.4g | 0.27g | N/A |
| Vitamin E | 0mg | 0.06mg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Saturated fat | 0.073g | 0.155g | 0% |
| Monounsaturated fat | 0.088g | 0.087g | 0% |
| Tryptophan | 0.096mg | 0.127mg | 0% |
| Threonine | 0.271mg | 0.281mg | 0% |
| Isoleucine | 0.318mg | 0.357mg | 0% |
| Leucine | 0.537mg | 0.71mg | 0% |
| Lysine | 0.381mg | 0.228mg | 0% |
| Methionine | 0.097mg | 0.183mg | 0% |
| Phenylalanine | 0.353mg | 0.52mg | 0% |
| Valine | 0.332mg | 0.415mg | 0% |
| Histidine | 0.174mg | 0.23mg | 0% |
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%
46%
Minerals Daily Need Coverage Score
112%
59%
Comparison summary
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 0.082g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Soy sauce is relatively richer in minerals
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 5491mg)
Which food is cheaper?
Flour is cheaper (difference - $2.4)
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)