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:
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.
Soy Sauce | Bittersweet Chocolate | |
---|---|---|
Protein | 56% | 9% |
Carbohydrates | 34% | 18% |
Fat | 9% | 73% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Soy Sauce or Bittersweet Chocolate .
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 % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||