Spread vs. Soy sauce — In-Depth Nutrition Comparison
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What are the main differences between spread and soy sauce?
- Spread is richer in vitamin B12, selenium, vitamin E, and vitamin B1, yet soy sauce is richer in manganese, magnesium, and phosphorus.
- Soy sauce's daily need coverage for sodium is 195% higher.
- Soy sauce contains less cholesterol.
- Spread has a lower glycemic index than soy sauce.
We used Sandwich spread, pork, beef and Soy sauce made from soy and wheat (shoyu) types in this comparison.
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.
| Contains more CopperCopper | +202.3% |
| Contains more ZincZinc | +17.2% |
| Contains less SodiumSodium | -81.6% |
| Contains more SeleniumSelenium | +1840% |
| Contains more MagnesiumMagnesium | +825% |
| Contains more CalciumCalcium | +175% |
| Contains more PotassiumPotassium | +295.5% |
| Contains more IronIron | +83.5% |
| Contains more PhosphorusPhosphorus | +181.4% |
| Contains more ManganeseManganese | +3815.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +421.2% |
| Contains more Vitamin B5Vitamin B5 | +44.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +240.4% |
| Contains more Vitamin B2Vitamin B2 | +23.1% |
| Contains more Vitamin B3Vitamin B3 | +26.9% |
| Contains more Vitamin B6Vitamin B6 | +23.3% |
| Contains more FolateFolate | +600% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2942.1% |
| Contains more CarbsCarbs | +142.2% |
| Contains more WaterWater | +18% |
| Contains more OtherOther | +447.1% |
~equal in
Protein
~8.14g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8518.2% |
| Contains more Poly. FatPolyunsaturated fat | +875.3% |
| Contains less Sat. FatSaturated fat | -98.8% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 1013mg | 5493mg | 195% |
| Vitamin B12 | 1.12µg | 0µg | 47% |
| Manganese | 0.026mg | 1.018mg | 43% |
| Saturated fat | 5.977g | 0.073g | 27% |
| Fats | 17.34g | 0.57g | 26% |
| Monounsaturated fat | 7.584g | 0.088g | 19% |
| Selenium | 9.7µg | 0.5µg | 17% |
| Magnesium | 8mg | 74mg | 16% |
| Phosphorus | 59mg | 166mg | 15% |
| Polyunsaturated fat | 2.565g | 0.263g | 15% |
| Cholesterol | 38mg | 0mg | 13% |
| Vitamin B1 | 0.172mg | 0.033mg | 12% |
| Vitamin E | 1.74mg | 0mg | 12% |
| Potassium | 110mg | 435mg | 10% |
| Copper | 0.13mg | 0.043mg | 10% |
| Calories | 235kcal | 53kcal | 9% |
| Choline | 62.3mg | 18.3mg | 8% |
| Iron | 0.79mg | 1.45mg | 8% |
| Folate | 2µg | 14µg | 3% |
| Vitamin A | 26µg | 0µg | 3% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Vitamin D | 22IU | 0IU | 3% |
| Vitamin B3 | 1.73mg | 2.196mg | 3% |
| Vitamin B5 | 0.43mg | 0.297mg | 3% |
| Fiber | 0.2g | 0.8g | 2% |
| Carbs | 11.94g | 4.93g | 2% |
| Vitamin B2 | 0.134mg | 0.165mg | 2% |
| Vitamin B6 | 0.12mg | 0.148mg | 2% |
| Calcium | 12mg | 33mg | 2% |
| Zinc | 1.02mg | 0.87mg | 1% |
| Vitamin K | 1.6µg | 0µg | 1% |
| Protein | 7.66g | 8.14g | 1% |
| Net carbs | 11.74g | 4.13g | N/A |
| Sugar | 0g | 0.4g | N/A |
| Tryptophan | 0.082mg | 0.096mg | 0% |
| Threonine | 0.334mg | 0.271mg | 0% |
| Isoleucine | 0.334mg | 0.318mg | 0% |
| Leucine | 0.6mg | 0.537mg | 0% |
| Lysine | 0.663mg | 0.381mg | 0% |
| Methionine | 0.196mg | 0.097mg | 0% |
| Phenylalanine | 0.301mg | 0.353mg | 0% |
| Valine | 0.356mg | 0.332mg | 0% |
| Histidine | 0.279mg | 0.174mg | 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
30%
12%
Minerals Daily Need Coverage Score
33%
112%
Comparison summary
Which food is lower in Sugar?
Spread is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Spread contains less Sodium (difference - 4480mg)
Which food is lower in glycemic index?
Spread is lower in glycemic index (difference - 15)
Which food is cheaper?
Spread is cheaper (difference - $3.4)
Which food is richer in vitamins?
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Soy sauce is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 5.904g)
Which food is richer in minerals?
Soy sauce is relatively richer in minerals