Soy sauce vs. Benecol — In-Depth Nutrition Comparison

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Significant differences between soy sauce and benecol

Soy sauce has more manganese, phosphorus, protein, and iron; however, benecol is richer in vitamin E, vitamin A, fats, and vitamin K.
Benecol covers your daily vitamin E needs 248% more than soy sauce.
Benecol contains less sodium.

Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Margarine-like spread, BENECOL Light Spread.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Soy sauce

Benecol

Contains more MagnesiumMagnesium	+7300%
Contains more CalciumCalcium	+725%
Contains more PotassiumPotassium	+10775%
Contains more IronIron	+∞%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+4050%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-87.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Soy sauce

Benecol

Contains more Vitamin B1Vitamin B1	+175%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	0mg	37.22mg	248%
Sodium	5493mg	670mg	210%
Vitamin A	0µg	1370µg	152%
Omega-3 (ALA)		1.976g	124%
Polyunsaturated fat	0.263g	11.948g	78%
Fats	0.57g	38.71g	59%
Omega-6 (Linoleic acid)		9.557g	56%
Vitamin K	0µg	56.5µg	47%
Monounsaturated fat	0.088g	18.932g	47%
Manganese	1.018mg	0mg	44%
Phosphorus	166mg	4mg	23%
Saturated fat	0.073g	4.77g	21%
Iron	1.45mg	0mg	18%
Magnesium	74mg	1mg	17%
Protein	8.14g	0g	16%
Calories	53kcal	357kcal	15%
Vitamin B3	2.196mg	0mg	14%
Potassium	435mg	4mg	13%
Vitamin B2	0.165mg	0mg	13%
Vitamin B6	0.148mg	0mg	11%
Zinc	0.87mg	0mg	8%
Vitamin B5	0.297mg		6%
Copper	0.043mg	0mg	5%
Folate	14µg		4%
Calcium	33mg	4mg	3%
Fiber	0.8g		3%
Choline	18.3mg		3%
Vitamin B1	0.033mg	0.012mg	2%
Selenium	0.5µg		1%
Protein per 100 calories	15g	0g	N/A
Calories per 10 g protein	65kcal		N/A
Weight per 100 calories	189g	28g	N/A
Unsaturated / Saturated Fat ratio	4.8	6.5	N/A
Net carbs	4.13g	5.71g	N/A
Carbs	4.93g	5.71g	0%
Sugar	0.4g		N/A
Trans fat	0g	2.214g	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-6 (Eicosadienoic acid)		0.037g	N/A