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White bread vs. Soy sauce — In-Depth Nutrition Comparison

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Important differences between white bread and soy sauce

  • White bread has more vitamin B1, selenium, iron, folate, vitamin B3, and calcium; however, soy sauce has more manganese, magnesium, and phosphorus.
  • Soy sauce's daily need coverage for sodium is 218% more.
  • White bread has 44 times more selenium than soy sauce. White bread has 22µg of selenium, while soy sauce has 0.5µg.
  • White bread is lower in sodium.
  • White bread has a higher glycemic index than soy sauce.

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Soy sauce made from soy and wheat (shoyu).

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 CalciumCalcium +336.4%
Contains more IronIron +149%
Contains more CopperCopper +134.9%
Contains less SodiumSodium -91.1%
Contains more SeleniumSelenium +4300%
Contains more MagnesiumMagnesium +221.7%
Contains more PotassiumPotassium +245.2%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +69.4%
Contains more ManganeseManganese +89.9%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +1515.2%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +117.7%
Contains more Vitamin B5Vitamin B5 +80.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +692.9%
Contains more Vitamin B6Vitamin B6 +70.1%
Contains more CholineCholine +25.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +484.2%
Contains more CarbsCarbs +902.4%
Contains more WaterWater +95.4%
Contains more OtherOther +668.2%
~equal in Protein ~8.14g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +580.7%
Contains more Poly. FatPolyunsaturated fat +509.1%
Contains less Sat. FatSaturated fat -89.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 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 GlucoseGlucose +423.3%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~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.
White bread Soy sauce
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient White bread Soy sauce DV% diff.
Sodium 490mg 5493mg 218%
Vitamin B1 0.533mg 0.033mg 42%
Selenium 22µg 0.5µg 39%
Iron 3.61mg 1.45mg 27%
Folate 111µg 14µg 24%
Manganese 0.536mg 1.018mg 21%
Vitamin B3 4.78mg 2.196mg 16%
Carbs 49.42g 4.93g 15%
Starch 37.17g 15%
Magnesium 23mg 74mg 12%
Calories 266kcal 53kcal 11%
Calcium 144mg 33mg 11%
Phosphorus 98mg 166mg 10%
Potassium 126mg 435mg 9%
Polyunsaturated fat 1.602g 0.263g 9%
Fiber 2.7g 0.8g 8%
Copper 0.101mg 0.043mg 6%
Vitamin B2 0.243mg 0.165mg 6%
Vitamin B6 0.087mg 0.148mg 5%
Vitamin B5 0.536mg 0.297mg 5%
Fats 3.33g 0.57g 4%
Saturated fat 0.698g 0.073g 3%
Fructose 2.43g 0g 3%
Vitamin E 0.22mg 0mg 1%
Protein 8.85g 8.14g 1%
Choline 14.6mg 18.3mg 1%
Monounsaturated fat 0.599g 0.088g 1%
Zinc 0.74mg 0.87mg 1%
Net carbs 46.72g 4.13g N/A
Sugar 5.67g 0.4g N/A
Vitamin K 0.2µg 0µg 0%
Trans fat 0.027g 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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
12%
Soy sauce
Minerals Daily Need Coverage Score
56%
White bread
112%
Soy sauce

Comparison summary

Which food contains less Sodium?
White bread
White bread contains less Sodium (difference - 5003mg)
Which food is cheaper?
White bread
White bread is cheaper (difference - $3.4)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 5.27g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 0.625g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 58)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.