Soy Sauce vs. Bittersweet Chocolate
Nutrition comparison of Soy Sauce and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and bittersweet chocolate:
- Both bittersweet chocolate and soy sauce are high in potassium and protein.
- Bittersweet chocolate has more thiamin, however, soy sauce contains more Vitamin B6.
- Bittersweet chocolate is an excellent source of calcium, dietary fiber and iron.
- Soy sauce has signficantly less carbohydrates than bittersweet chocolate.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bittersweet chocolate is high in calories and soy sauce has 92% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is much heavier in protein, heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Bittersweet Chocolate | |
|---|---|---|
| Protein | 56% | 9% |
| Carbohydrates | 34% | 18% |
| Fat | 10% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has 19 times more dietary fiber than soy sauce - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Bittersweet chocolate and soy sauce contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both bittersweet chocolate and soy sauce are high in protein. Bittersweet chocolate has 76% more protein than soy sauce - bittersweet chocolate has 14.3g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and soy sauce has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
cholesterol
Both bittersweet chocolate and soy sauce are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin E
Bittersweet chocolate has more Vitamin E than soy sauce - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Bittersweet chocolate has more Vitamin K than soy sauce - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Bittersweet chocolate has more thiamin, however, soy sauce contains more Vitamin B6. Both soy sauce and bittersweet chocolate contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Soy Sauce | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.033 MG | 0.147 MG |
| Riboflavin | 0.165 MG | 0.1 MG |
| Niacin | 2.196 MG | 1.355 MG |
| Pantothenic acid | 0.297 MG | 0.168 MG |
| Vitamin B6 | 0.148 MG | 0.027 MG |
| Folate | 14 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 206% more calcium than soy sauce - bittersweet chocolate has 101mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 11 times more iron than soy sauce - bittersweet chocolate has 17.4mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both bittersweet chocolate and soy sauce are high in potassium. Bittersweet chocolate has 91% more potassium than soy sauce - bittersweet chocolate has 830mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Soy Sauce | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.117 G |
| Total | 0.029 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than soy sauce per 100 grams.
| Soy Sauce | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.234 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.234 G | 1.988 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: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Soy Sauce g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 bittersweet chocolate or soy sauce contain more calories in 100 grams?Bittersweet chocolate is high in calories and soy sauce has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and soy sauce has 53 calories.
Is bittersweet chocolate or soy sauce better for protein?
Both bittersweet chocolate and soy sauce are high in protein. Bittersweet chocolate has 80% more protein than soy sauce - bittersweet chocolate has 14.3g of protein per 100 grams and soy sauce has 8.1g of protein.
Does bittersweet chocolate or soy sauce have more carbohydrates?
By weight, soy sauce has signficantly fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does bittersweet chocolate or soy sauce contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 210% more calcium than soy sauce - bittersweet chocolate has 101mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does bittersweet chocolate or soy sauce contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 11 times more iron than soy sauce - bittersweet chocolate has 17.4mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does bittersweet chocolate or soy sauce contain more potassium?
Both bittersweet chocolate and soy sauce are high in potassium. Bittersweet chocolate has 90% more potassium than soy sauce - bittersweet chocolate has 830mg of potassium in 100 grams and soy sauce has 435mg of potassium.