Whole Wheat Bread vs. Soy Sauce
Nutrition comparison of Whole Wheat Bread and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and soy sauce:
- Both whole wheat bread and soy sauce are high in potassium and protein.
- Soy sauce has 14.9 times less sugar than whole wheat bread.
- Whole wheat bread has more thiamin and folate.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and soy sauce has 80% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and soy sauce has 53 calories.
| Whole Wheat Bread | Soy Sauce | |
|---|---|---|
| Protein | 20% | 56% |
| Carbohydrates | 65% | 34% |
| Fat | 14% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and soy sauce has 89% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 825% more dietary fiber than soy sauce - whole wheat bread has 7.4g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Soy sauce has 14.9 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both whole wheat bread and soy sauce are high in protein. Whole wheat bread has 64% more protein than soy sauce - whole wheat bread has 13.4g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both whole wheat bread and soy sauce are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and soy sauce contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than soy sauce - whole wheat bread has 0.37mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Whole wheat bread and soy sauce contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin and folate. Both whole wheat bread and soy sauce contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Whole Wheat Bread | Soy Sauce | |
|---|---|---|
| Thiamin | 0.279 MG | 0.033 MG |
| Riboflavin | 0.131 MG | 0.165 MG |
| Niacin | 4.042 MG | 2.196 MG |
| Pantothenic acid | 0.336 MG | 0.297 MG |
| Vitamin B6 | 0.263 MG | 0.148 MG |
| Folate | 75 UG | 14 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 212% more calcium than soy sauce - whole wheat bread has 103mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 72% more iron than soy sauce - whole wheat bread has 2.5mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both whole wheat bread and soy sauce are high in potassium. Soy sauce has 89% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Whole Wheat Bread | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.029 G |
| Total | 0.205 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than soy sauce per 100 grams.
| Whole Wheat Bread | Soy Sauce | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.234 G |
| Total | 1.669 G | 0.234 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Soy Sauce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or soy sauce contain more calories in 100 grams?Whole wheat bread is high in calories and soy sauce has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and soy sauce has 53 calories.
Is whole wheat bread or soy sauce better for protein?
Both whole wheat bread and soy sauce are high in protein. Whole wheat bread has 60% more protein than soy sauce - whole wheat bread has 13.4g of protein per 100 grams and soy sauce has 8.1g of protein.
Does whole wheat bread or soy sauce have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and soy sauce has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does whole wheat bread or soy sauce contain more calcium?
Whole wheat bread is a rich source of calcium and it has 210% more calcium than soy sauce - whole wheat bread has 103mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does whole wheat bread or soy sauce contain more potassium?
Both whole wheat bread and soy sauce are high in potassium. Soy sauce has 90% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and soy sauce has 435mg of potassium.