Wafer vs. Soy sauce — In-Depth Nutrition Comparison
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Significant differences between wafer and soy sauce
- Wafer has more copper, iron, vitamin B1, fiber, selenium, folate, and vitamin B2; however, soy sauce is richer in manganese.
- Soy sauce covers your daily sodium needs 214% more than wafer.
- Soy sauce has 58 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while soy sauce has 0.073g.
- Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of soy sauce is 15.
Specific food types used in this comparison are Cookies, chocolate wafers and Soy sauce made from soy and wheat (shoyu).
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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 IronIron | +176.6% |
| Contains more CopperCopper | +976.7% |
| Contains more ZincZinc | +25.3% |
| Contains less SodiumSodium | -89.4% |
| Contains more SeleniumSelenium | +1040% |
| Contains more MagnesiumMagnesium | +39.6% |
| Contains more PotassiumPotassium | +107.1% |
| Contains more PhosphorusPhosphorus | +25.8% |
| Contains more ManganeseManganese | +46.3% |
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 B1Vitamin B1 | +515.2% |
| Contains more Vitamin B2Vitamin B2 | +61.2% |
| Contains more Vitamin B3Vitamin B3 | +30.1% |
| Contains more Vitamin B5Vitamin B5 | +28.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +235.7% |
| Contains more Vitamin B6Vitamin B6 | +190.2% |
| Contains more CholineCholine | +28% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 580mg | 5493mg | 214% |
| Copper | 0.463mg | 0.043mg | 47% |
| Iron | 4.01mg | 1.45mg | 32% |
| Polyunsaturated fat | 4.153g | 0.263g | 26% |
| Carbs | 72.7g | 4.93g | 23% |
| Fats | 14.2g | 0.57g | 21% |
| Calories | 433kcal | 53kcal | 19% |
| Saturated fat | 4.241g | 0.073g | 19% |
| Manganese | 0.696mg | 1.018mg | 14% |
| Vitamin B1 | 0.203mg | 0.033mg | 14% |
| Monounsaturated fat | 4.865g | 0.088g | 12% |
| Fiber | 3.4g | 0.8g | 10% |
| Selenium | 5.7µg | 0.5µg | 9% |
| Vitamin B2 | 0.266mg | 0.165mg | 8% |
| Folate | 47µg | 14µg | 8% |
| Potassium | 210mg | 435mg | 7% |
| Vitamin B6 | 0.051mg | 0.148mg | 7% |
| Phosphorus | 132mg | 166mg | 5% |
| Magnesium | 53mg | 74mg | 5% |
| Vitamin E | 0.72mg | 0mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B3 | 2.858mg | 2.196mg | 4% |
| Protein | 6.6g | 8.14g | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Zinc | 1.09mg | 0.87mg | 2% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Vitamin B5 | 0.381mg | 0.297mg | 2% |
| Choline | 14.3mg | 18.3mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 4.13g | N/A |
| Calcium | 31mg | 33mg | 0% |
| Sugar | 37.43g | 0.4g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.096mg | 0.096mg | 0% |
| Threonine | 0.22mg | 0.271mg | 0% |
| Isoleucine | 0.261mg | 0.318mg | 0% |
| Leucine | 0.447mg | 0.537mg | 0% |
| Lysine | 0.281mg | 0.381mg | 0% |
| Methionine | 0.105mg | 0.097mg | 0% |
| Phenylalanine | 0.308mg | 0.353mg | 0% |
| Valine | 0.323mg | 0.332mg | 0% |
| Histidine | 0.128mg | 0.174mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2391.2% |
| Contains more CarbsCarbs | +1374.6% |
| Contains more ProteinProtein | +23.3% |
| Contains more WaterWater | +1481.1% |
| Contains more OtherOther | +660.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5428.4% |
| Contains more Poly. FatPolyunsaturated fat | +1479.1% |
| Contains less Sat. FatSaturated fat | -98.3% |
