Wheat vs. Soy sauce — In-Depth Nutrition Comparison
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How are wheat and soy sauce different?
- Wheat has more selenium, manganese, copper, phosphorus, vitamin B1, zinc, vitamin B3, iron, and vitamin B6 than soy sauce.
- Daily need coverage for sodium for soy sauce is 239% higher.
- Wheat contains 179 times more selenium than soy sauce. While wheat contains 89.4µg of selenium, soy sauce contains only 0.5µg.
- Wheat has less sodium.
- Soy sauce has a lower glycemic index (15) than wheat (50).
Wheat, durum and Soy sauce made from soy and wheat (shoyu) are the varieties used in this article.
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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 MagnesiumMagnesium | +94.6% |
| Contains more IronIron | +142.8% |
| Contains more CopperCopper | +1186% |
| Contains more ZincZinc | +378.2% |
| Contains more PhosphorusPhosphorus | +206% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +195.9% |
| Contains more SeleniumSelenium | +17780% |
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 B1Vitamin B1 | +1169.7% |
| Contains more Vitamin B3Vitamin B3 | +206.8% |
| Contains more Vitamin B5Vitamin B5 | +214.8% |
| Contains more Vitamin B6Vitamin B6 | +183.1% |
| Contains more FolateFolate | +207.1% |
| Contains more Vitamin B2Vitamin B2 | +36.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 2mg | 5493mg | 239% |
| Selenium | 89.4µg | 0.5µg | 162% |
| Manganese | 3.012mg | 1.018mg | 87% |
| Copper | 0.553mg | 0.043mg | 57% |
| Phosphorus | 508mg | 166mg | 49% |
| Vitamin B1 | 0.419mg | 0.033mg | 32% |
| Zinc | 4.16mg | 0.87mg | 30% |
| Vitamin B3 | 6.738mg | 2.196mg | 28% |
| Iron | 3.52mg | 1.45mg | 26% |
| Carbs | 71.13g | 4.93g | 22% |
| Vitamin B6 | 0.419mg | 0.148mg | 21% |
| Magnesium | 144mg | 74mg | 17% |
| Calories | 339kcal | 53kcal | 14% |
| Vitamin B5 | 0.935mg | 0.297mg | 13% |
| Protein | 13.68g | 8.14g | 11% |
| Folate | 43µg | 14µg | 7% |
| Polyunsaturated fat | 0.978g | 0.263g | 5% |
| Fats | 2.47g | 0.57g | 3% |
| Fiber | 0.8g | 3% | |
| Vitamin B2 | 0.121mg | 0.165mg | 3% |
| Choline | 18.3mg | 3% | |
| Saturated fat | 0.454g | 0.073g | 2% |
| Monounsaturated fat | 0.344g | 0.088g | 1% |
| Net carbs | 71.13g | 4.13g | N/A |
| Calcium | 34mg | 33mg | 0% |
| Potassium | 431mg | 435mg | 0% |
| Sugar | 0.4g | N/A | |
| Tryptophan | 0.176mg | 0.096mg | 0% |
| Threonine | 0.366mg | 0.271mg | 0% |
| Isoleucine | 0.533mg | 0.318mg | 0% |
| Leucine | 0.934mg | 0.537mg | 0% |
| Lysine | 0.303mg | 0.381mg | 0% |
| Methionine | 0.221mg | 0.097mg | 0% |
| Phenylalanine | 0.681mg | 0.353mg | 0% |
| Valine | 0.594mg | 0.332mg | 0% |
| Histidine | 0.322mg | 0.174mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +68.1% |
| Contains more FatsFats | +333.3% |
| Contains more CarbsCarbs | +1342.8% |
| Contains more WaterWater | +550.4% |
| Contains more OtherOther | +754.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +290.9% |
| Contains more Poly. FatPolyunsaturated fat | +271.9% |
| Contains less Sat. FatSaturated fat | -83.9% |