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Spaghetti vs. Soy sauce — In-Depth Nutrition Comparison

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The main differences between spaghetti and soy sauce

  • Spaghetti has more selenium; however, soy sauce has more manganese, phosphorus, magnesium, iron, potassium, vitamin B3, vitamin B2, and vitamin B6.
  • Daily need coverage for sodium for soy sauce is 239% higher.
  • Soy sauce has 53 times less selenium than spaghetti. Spaghetti has 26.4µg of selenium, while soy sauce has 0.5µg.
  • Spaghetti is lower in sodium.
  • Spaghetti has a higher glycemic index than soy sauce.

Food types used in this article are Pasta, cooked, unenriched, without added salt and Soy sauce made from soy and wheat (shoyu).

Infographic

Spaghetti vs Soy sauce 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
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%
Contains more CopperCopper +132.6%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +5180%
Contains more MagnesiumMagnesium +311.1%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +888.6%
Contains more IronIron +190%
Contains more ZincZinc +70.6%
Contains more PhosphorusPhosphorus +186.2%
Contains more ManganeseManganese +216.1%

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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +725%
Contains more Vitamin B3Vitamin B3 +449%
Contains more Vitamin B5Vitamin B5 +165.2%
Contains more Vitamin B6Vitamin B6 +202%
Contains more FolateFolate +100%
Contains more CholineCholine +185.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more FatsFats +63.2%
Contains more CarbsCarbs +526%
Contains more ProteinProtein +40.3%
Contains more WaterWater +14.5%
Contains more OtherOther +5332.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +48.9%
Contains more Poly. FatPolyunsaturated fat +24%
Contains less Sat. FatSaturated fat -58.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +11.1%
Contains more GlucoseGlucose +650%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spaghetti Soy sauce
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spaghetti Soy sauce DV% diff.
Sodium 1mg 5493mg 239%
Selenium 26.4µg 0.5µg 47%
Manganese 0.322mg 1.018mg 30%
Phosphorus 58mg 166mg 15%
Magnesium 18mg 74mg 13%
Potassium 44mg 435mg 12%
Iron 0.5mg 1.45mg 12%
Vitamin B2 0.02mg 0.165mg 11%
Vitamin B3 0.4mg 2.196mg 11%
Starch 26.01g 11%
Carbs 30.86g 4.93g 9%
Vitamin B6 0.049mg 0.148mg 8%
Copper 0.1mg 0.043mg 6%
Protein 5.8g 8.14g 5%
Calories 158kcal 53kcal 5%
Fiber 1.8g 0.8g 4%
Vitamin B5 0.112mg 0.297mg 4%
Zinc 0.51mg 0.87mg 3%
Calcium 7mg 33mg 3%
Folate 7µg 14µg 2%
Choline 6.4mg 18.3mg 2%
Vitamin B1 0.02mg 0.033mg 1%
Fats 0.93g 0.57g 1%
Net carbs 29.06g 4.13g N/A
Sugar 0.56g 0.4g N/A
Vitamin E 0.06mg 0mg 0%
Saturated fat 0.176g 0.073g 0%
Monounsaturated fat 0.131g 0.088g 0%
Polyunsaturated fat 0.326g 0.263g 0%
Tryptophan 0.083mg 0.096mg 0%
Threonine 0.206mg 0.271mg 0%
Isoleucine 0.228mg 0.318mg 0%
Leucine 0.44mg 0.537mg 0%
Lysine 0.133mg 0.381mg 0%
Methionine 0.065mg 0.097mg 0%
Phenylalanine 0.297mg 0.353mg 0%
Valine 0.262mg 0.332mg 0%
Histidine 0.132mg 0.174mg 0%
Fructose 0.03g 0g 0%
Omega-3 - ALA 0.024g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Soy sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
3%
Spaghetti
12%
Soy sauce
Minerals Daily Need Coverage Score
30%
Spaghetti
112%
Soy sauce

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 5492mg)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $1.8)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 0.103g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.