Spread vs. Soy sauce — In-Depth Nutrition Comparison
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How are spread and soy sauce different?
- Spread is richer in vitamin E, vitamin K, polyunsaturated fat, and monounsaturated fat, while soy sauce is higher in phosphorus and potassium.
- Soy sauce covers your daily need for sodium, 206% more than spread.
- Soy sauce is lower in saturated fat.
- Soy sauce has a higher glycemic index (15) than spread (0).
Margarine-like spread, SMART BEAT Super Light without saturated fat and Soy sauce made from soy and wheat (shoyu) types were used in this article.
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 less SodiumSodium | -86.3% |
| Contains more PotassiumPotassium | +3525% |
| Contains more PhosphorusPhosphorus | +∞% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2900% |
| Contains more WaterWater | +13.6% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +634.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8536.4% |
| Contains more Poly. FatPolyunsaturated fat | +1413.3% |
| Contains less Sat. FatSaturated fat | -96.7% |
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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| Lower in Saturated fat |
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| Rich in minerals |
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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 | 755mg | 5493mg | 206% |
| Manganese | 1.018mg | 44% | |
| Fats | 17.1g | 0.57g | 25% |
| Polyunsaturated fat | 3.98g | 0.263g | 25% |
| Phosphorus | 0mg | 166mg | 24% |
| Monounsaturated fat | 7.6g | 0.088g | 19% |
| Magnesium | 74mg | 18% | |
| Iron | 1.45mg | 18% | |
| Protein | 0g | 8.14g | 16% |
| Vitamin B3 | 2.196mg | 14% | |
| Vitamin B2 | 0.165mg | 13% | |
| Potassium | 12mg | 435mg | 12% |
| Vitamin B6 | 0.148mg | 11% | |
| Vitamin E | 1.7mg | 0mg | 11% |
| Saturated fat | 2.22g | 0.073g | 10% |
| Vitamin K | 12.3µg | 0µg | 10% |
| Zinc | 0.87mg | 8% | |
| Vitamin B5 | 0.297mg | 6% | |
| Calories | 158kcal | 53kcal | 5% |
| Copper | 0.043mg | 5% | |
| Folate | 14µg | 4% | |
| Vitamin B1 | 0.033mg | 3% | |
| Calcium | 33mg | 3% | |
| Fiber | 0g | 0.8g | 3% |
| Choline | 18.3mg | 3% | |
| Carbs | 0g | 4.93g | 2% |
| Selenium | 0.5µg | 1% | |
| Net carbs | 0g | 4.13g | N/A |
| Sugar | 0g | 0.4g | N/A |
| Trans fat | 2.45g | 0g | 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% |
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
5%
12%
Minerals Daily Need Coverage Score
10%
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 - 4738mg)
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 lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 2.147g)
Which food is richer in minerals?
Soy sauce is relatively richer in minerals
Which food is richer in vitamins?
Soy sauce is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)