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Spread vs. Soy sauce — In-Depth Nutrition Comparison

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How are spread and soy sauce different?

  • Spread is richer in fats, vitamin E, and vitamin K, while soy sauce is higher in phosphorus, protein, and potassium.
  • Soy sauce covers your daily need for sodium 206% more than spread.
  • Soy sauce is lower in saturated fat.
  • Soy sauce has a higher glycemic index (15) than spread (0).

Margarine-like spread, SMART BEAT Super Light without saturated fat and Soy sauce made from soy and wheat (shoyu) types were used in this article.

Infographic

Spread vs Soy sauce infographic
Infographic link

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.
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 1.1% 0% 0% 0% 0% 98% 0% 0%
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 less SodiumSodium -86.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +3525%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Spread
Spread
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 34% 0% 0% 0% 0% 0% 0% 31% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spread Soy sauce DV% diff.
Sodium 755mg 5493mg 206%
Manganese 1.018mg 44%
Fats 17.1g 0.57g 25%
Polyunsaturated fat 3.98g 0.263g 25%
Phosphorus 0mg 166mg 24%
Monounsaturated fat 7.6g 0.088g 19%
Magnesium 74mg 18%
Iron 1.45mg 18%
Protein 0g 8.14g 16%
Vitamin B3 2.196mg 14%
Vitamin B2 0.165mg 13%
Potassium 12mg 435mg 12%
Vitamin E 1.7mg 0mg 11%
Vitamin B6 0.148mg 11%
Vitamin K 12.3µg 0µg 10%
Saturated fat 2.22g 0.073g 10%
Zinc 0.87mg 8%
Vitamin B5 0.297mg 6%
Calories 158kcal 53kcal 5%
Copper 0.043mg 5%
Folate 14µg 4%
Calcium 33mg 3%
Fiber 0g 0.8g 3%
Vitamin B1 0.033mg 3%
Choline 18.3mg 3%
Carbs 0g 4.93g 2%
Selenium 0.5µg 1%
Protein per 100 calories 0g 15g N/A
Calories per 10 g protein 65kcal N/A
Weight per 100 calories 63g 189g N/A
Unsaturated / Saturated Fat ratio 5.2 4.8 N/A
Net carbs 0g 4.13g N/A
Sugar 0g 0.4g N/A
Trans fat 2.45g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
2
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 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 +2900%
Contains more WaterWater +13.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
16% 55% 29%
Saturated fat: Sat. Fat 2.22 g
Monounsaturated fat: Mono. Fat 7.6 g
Polyunsaturated fat: Poly. Fat 3.98 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 +8536.4%
Contains more Poly. FatPolyunsaturated fat +1413.3%
Contains less Sat. FatSaturated fat -96.7%

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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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.