Soy Sauce vs. Fish Sauce
Nutrition comparison of Soy Sauce and Fish Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
fish sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and fish sauce:
- Both soy sauce and fish sauce are high in potassium.
- Fish sauce is a great source of calcium.
- Soy sauce has more thiamin, riboflavin and pantothenic acid, however, fish sauce contains more Vitamin B6, folate and Vitamin B12.
- Soy sauce is a great source of protein.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Fish Sauce (Sauce, fish, ready-to-serve) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy sauce and fish sauce contain similar amounts of calories - soy sauce has 53 calories per 100 grams and fish sauce has 35 calories.
For macronutrient ratios, soy sauce is lighter in carbs, heavier in fat and similar to fish sauce for protein. Soy sauce has a macronutrient ratio of 56:34:10 and for fish sauce, 56:44:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Fish Sauce | |
|---|---|---|
| Protein | 56% | 56% |
| Carbohydrates | 34% | 44% |
| Fat | 10% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both soy sauce and fish sauce are low in carbohydrates - soy sauce has 4.9g of total carbs per 100 grams and fish sauce has 3.6g of carbohydrates.
dietary fiber
Soy sauce has more dietary fiber than fish sauce - soy sauce has 0.8g of dietary fiber per 100 grams and fish sauce does not contain significant amounts.
sugar
Soy sauce and fish sauce contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and fish sauce has 3.6g of sugar.
Protein
protein
Soy sauce is a great source of protein and it has 61% more protein than fish sauce - soy sauce has 8.1g of protein per 100 grams and fish sauce has 5.1g of protein.
Fat
saturated fat
Both soy sauce and fish sauce are low in saturated fat - soy sauce has 0.07g of saturated fat per 100 grams and fish sauce has 0g of saturated fat.
Vitamins
Vitamin C
Fish sauce and soy sauce contain similar amounts of Vitamin C - fish sauce has 0.5mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Fish sauce and soy sauce contain similar amounts of Vitamin A - fish sauce has 4ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more thiamin, riboflavin and pantothenic acid, however, fish sauce contains more Vitamin B6, folate and Vitamin B12. Both soy sauce and fish sauce contain significant amounts of niacin.
| Soy Sauce | Fish Sauce | |
|---|---|---|
| Thiamin | 0.033 MG | 0.012 MG |
| Riboflavin | 0.165 MG | 0.057 MG |
| Niacin | 2.196 MG | 2.313 MG |
| Pantothenic acid | 0.297 MG | 0.118 MG |
| Vitamin B6 | 0.148 MG | 0.396 MG |
| Folate | 14 UG | 51 UG |
| Vitamin B12 | ~ | 0.48 UG |
Minerals
calcium
Fish sauce is a great source of calcium and it has 30% more calcium than soy sauce - soy sauce has 33mg of calcium per 100 grams and fish sauce has 43mg of calcium.
iron
Soy sauce has 86% more iron than fish sauce - soy sauce has 1.5mg of iron per 100 grams and fish sauce has 0.78mg of iron.
potassium
Both soy sauce and fish sauce are high in potassium. Soy sauce has 51% more potassium than fish sauce - soy sauce has 435mg of potassium per 100 grams and fish sauce has 288mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy sauce has more alpha linoleic acid (ALA) than fish sauce per 100 grams.
| Soy Sauce | Fish Sauce | |
|---|---|---|
| alpha linoleic acid | 0.029 G | ~ |
| DHA | ~ | 0.002 G |
| EPA | ~ | 0.001 G |
| Total | 0.029 G | 0.003 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 Fish Sauce (Sauce, fish, ready-to-serve) .
Soy Sauce g
()
|
Daily Values (%) |
Fish 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 soy sauce or fish sauce contain more calories in 100 grams?Soy sauce and fish sauce contain similar amounts of calories - soy sauce has 53 calories in 100g and fish sauce has 35 calories.
Is soy sauce or fish sauce better for protein?
Soy sauce is a great source of protein and it has 60% more protein than fish sauce - soy sauce has 8.1g of protein per 100 grams and fish sauce has 5.1g of protein.
Does soy sauce or fish sauce have more carbohydrates?
By weight, both soy sauce and fish sauce are low in carbohydrates - soy sauce has 4.9g of carbs for 100g and fish sauce has 3.6g of carbohydrates.
Does soy sauce or fish sauce contain more potassium?
Both soy sauce and fish sauce are high in potassium. Soy sauce has 50% more potassium than fish sauce - soy sauce has 435mg of potassium in 100 grams and fish sauce has 288mg of potassium.