Soy Sauce vs. Hemp Seeds
Nutrition comparison of Soy Sauce and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and hemp seeds:
- Both hemp seeds and soy sauce are high in potassium and protein.
- Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, soy sauce contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, dietary fiber and iron.
- Soy sauce has signficantly less saturated fat than hemp seed.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and soy sauce has 90% less calories than hemp seed - hemp seed has 553 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is much heavier in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Hemp Seeds | |
|---|---|---|
| Protein | 56% | 21% |
| Carbohydrates | 34% | 6% |
| Fat | 10% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and soy sauce contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has 400% more dietary fiber than soy sauce - hemp seed has 4g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Hemp seeds and soy sauce contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both hemp seeds and soy sauce are high in protein. Hemp seed has 288% more protein than soy sauce - hemp seed has 31.6g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Soy sauce has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and soy sauce contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Hemp seeds and soy sauce contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Hemp seed has more Vitamin E than soy sauce - hemp seed has 0.8mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, soy sauce contains more pantothenic acid. Both soy sauce and hemp seeds contain significant amounts of riboflavin.
| Soy Sauce | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.033 MG | 1.275 MG |
| Riboflavin | 0.165 MG | 0.285 MG |
| Niacin | 2.196 MG | 9.2 MG |
| Pantothenic acid | 0.297 MG | ~ |
| Vitamin B6 | 0.148 MG | 0.6 MG |
| Folate | 14 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 112% more calcium than soy sauce - hemp seed has 70mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 448% more iron than soy sauce - hemp seed has 8mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both hemp seeds and soy sauce are high in potassium. Hemp seed has 176% more potassium than soy sauce - hemp seed has 1200mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Soy Sauce | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 10.024 G |
| Total | 0.029 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than soy sauce per 100 grams.
| Soy Sauce | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.234 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.234 G | 28.799 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 Hemp Seeds (Seeds, hemp seed, hulled) .
Soy Sauce g
()
|
Daily Values (%) |
Hemp Seeds 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 hemp seeds or soy sauce contain more calories in 100 grams?Hemp seed is high in calories and soy sauce has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and soy sauce has 53 calories.
Is hemp seeds or soy sauce better for protein?
Both hemp seeds and soy sauce are high in protein. Hemp seed has 290% more protein than soy sauce - hemp seed has 31.6g of protein per 100 grams and soy sauce has 8.1g of protein.
Does hemp seeds or soy sauce have more carbohydrates?
By weight, hemp seeds and soy sauce contain similar amounts of carbs - hemp seed has 8.7g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does hemp seeds or soy sauce contain more calcium?
Hemp seed is a rich source of calcium and it has 110% more calcium than soy sauce - hemp seed has 70mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does hemp seeds or soy sauce contain more iron?
Hemp seed is an abundant source of iron and it has 450% more iron than soy sauce - hemp seed has 8mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does hemp seeds or soy sauce contain more potassium?
Both hemp seeds and soy sauce are high in potassium. Hemp seed has 180% more potassium than soy sauce - hemp seed has 1200mg of potassium in 100 grams and soy sauce has 435mg of potassium.