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).
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
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
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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
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
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.
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
33%
12%
Minerals Daily Need Coverage Score
56%
112%
Comparison summary
Which food contains less Sodium?
White bread contains less Sodium (difference - 5003mg)
Which food is cheaper?
White bread is cheaper (difference - $3.4)
Which food is richer in vitamins?
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 5.27g)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 0.625g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 58)
Which food contains less Cholesterol?
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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.