Soy sauce vs. White bread — In-Depth Nutrition Comparison
Compare
Important differences between soy sauce and white bread
- Soy sauce has more manganese, magnesium, and phosphorus; however, white bread has more vitamin B1, selenium, iron, folate, vitamin B3, and calcium.
- Soy sauce's daily need coverage for sodium is 218% more.
- Soy sauce has 3 times more magnesium than white bread. Soy sauce has 74mg of magnesium, while white bread has 23mg.
- White bread is lower in sodium.
- White bread has a higher glycemic index than soy sauce.
The food varieties used in the comparison are Soy sauce made from soy and wheat (shoyu) and Bread, white, commercially prepared (includes soft bread crumbs).
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 | +221.7% |
| Contains more PotassiumPotassium | +245.2% |
| Contains more ZincZinc | +17.6% |
| Contains more PhosphorusPhosphorus | +69.4% |
| Contains more ManganeseManganese | +89.9% |
| Contains more CalciumCalcium | +336.4% |
| Contains more IronIron | +149% |
| Contains more CopperCopper | +134.9% |
| Contains less SodiumSodium | -91.1% |
| Contains more SeleniumSelenium | +4300% |
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 | +70.1% |
| Contains more CholineCholine | +25.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1515.2% |
| Contains more Vitamin B2Vitamin B2 | +47.3% |
| Contains more Vitamin B3Vitamin B3 | +117.7% |
| Contains more Vitamin B5Vitamin B5 | +80.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +692.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 5493mg | 490mg | 218% |
| Vitamin B1 | 0.033mg | 0.533mg | 42% |
| Selenium | 0.5µg | 22µg | 39% |
| Iron | 1.45mg | 3.61mg | 27% |
| Folate | 14µg | 111µg | 24% |
| Manganese | 1.018mg | 0.536mg | 21% |
| Vitamin B3 | 2.196mg | 4.78mg | 16% |
| Carbs | 4.93g | 49.42g | 15% |
| Starch | 37.17g | 15% | |
| Magnesium | 74mg | 23mg | 12% |
| Calories | 53kcal | 266kcal | 11% |
| Calcium | 33mg | 144mg | 11% |
| Phosphorus | 166mg | 98mg | 10% |
| Potassium | 435mg | 126mg | 9% |
| Polyunsaturated fat | 0.263g | 1.602g | 9% |
| Fiber | 0.8g | 2.7g | 8% |
| Copper | 0.043mg | 0.101mg | 6% |
| Vitamin B2 | 0.165mg | 0.243mg | 6% |
| Vitamin B6 | 0.148mg | 0.087mg | 5% |
| Vitamin B5 | 0.297mg | 0.536mg | 5% |
| Fats | 0.57g | 3.33g | 4% |
| Saturated fat | 0.073g | 0.698g | 3% |
| Fructose | 0g | 2.43g | 3% |
| Vitamin E | 0mg | 0.22mg | 1% |
| Protein | 8.14g | 8.85g | 1% |
| Choline | 18.3mg | 14.6mg | 1% |
| Monounsaturated fat | 0.088g | 0.599g | 1% |
| Zinc | 0.87mg | 0.74mg | 1% |
| Net carbs | 4.13g | 46.72g | N/A |
| Sugar | 0.4g | 5.67g | N/A |
| Vitamin K | 0µg | 0.2µg | 0% |
| Trans fat | 0g | 0.027g | N/A |
| 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% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
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:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more WaterWater | +95.4% |
| Contains more OtherOther | +668.2% |
| Contains more FatsFats | +484.2% |
| Contains more CarbsCarbs | +902.4% |
~equal in
Protein
~8.85g
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
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -89.5% |
| Contains more Mono. FatMonounsaturated fat | +580.7% |
| Contains more Poly. FatPolyunsaturated fat | +509.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.1 g
Glucose:
0.3 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +423.3% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
