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.
Detailed nutritional comparison of whole wheat bread and soy sauce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Whole Wheat Bread src
Image of Soy Sauce src

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)) .

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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.