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, iron, magnesium, and vitamin B3; however, benecol is richer in vitamin E, vitamin A, 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

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.

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

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.

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%
Polyunsaturated fat	0.263g	11.948g	78%
Fats	0.57g	38.71g	59%
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-3 - ALA		1.976g	N/A
Omega-6 - Eicosadienoic acid		0.037g	N/A
Omega-6 - Linoleic acid		9.557g	N/A