Brown Rice vs. Soy Sauce
Nutrition comparison of Cooked Brown Rice and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and soy sauce:
- Brown rice has more thiamin, however, soy sauce contains more riboflavin.
- Soy sauce has 4.1 times less carbohydrates than brown rice.
- Soy sauce has signficantly more calcium than brown rice.
- Soy sauce is a great source of protein.
- Soy sauce is an excellent source of potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and soy sauce has 57% less calories than brown rice - brown rice has 123 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and similar to soy sauce for fat. Brown rice has a macronutrient ratio of 9:84:7 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Soy Sauce | |
|---|---|---|
| Protein | 9% | 57% |
| Carbohydrates | 84% | 34% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 4.1 times less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Brown rice has 100% more dietary fiber than soy sauce - brown rice has 1.6g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Brown rice and soy sauce contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Soy sauce is a great source of protein and it has 197% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both brown rice and soy sauce are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin E
Brown rice and soy sauce contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Brown rice and soy sauce contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Brown rice has more thiamin, however, soy sauce contains more riboflavin. Both brown rice and soy sauce contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Brown Rice | Soy Sauce | |
|---|---|---|
| Thiamin | 0.178 MG | 0.033 MG |
| Riboflavin | 0.069 MG | 0.165 MG |
| Niacin | 2.561 MG | 2.196 MG |
| Pantothenic acid | 0.38 MG | 0.297 MG |
| Vitamin B6 | 0.123 MG | 0.148 MG |
| Folate | 9 UG | 14 UG |
Minerals
calcium
Soy sauce has signficantly more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 159% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Soy sauce is an excellent source of potassium and it has 406% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy sauce has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.029 G |
| Total | 0.011 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, both brown rice and soy sauce contain significant amounts of linoleic acid.
| Brown Rice | Soy Sauce | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.234 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .
Cooked Brown Rice 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 brown rice or soy sauce contain more calories in 100 grams?Brown rice is high in calories and soy sauce has 60% less calories than brown rice - brown rice has 123 calories in 100g and soy sauce has 53 calories.
Is brown rice or soy sauce better for protein?
Soy sauce is a great source of protein and it has 200% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and soy sauce has 8.1g of protein.
Does brown rice or soy sauce have more carbohydrates?
By weight, soy sauce has 4.1 times fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does brown rice or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 410% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and soy sauce has 435mg of potassium.