Soy Sauce vs. Maple Syrup
Nutrition comparison of Soy Sauce and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and maple syrup:
- Both maple syrup and soy sauce are high in potassium.
- Maple syrup has more riboflavin, however, soy sauce contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Maple syrup is an excellent source of calcium.
- Soy sauce is a great source of protein.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Maple syrup is high in calories and soy sauce has 80% less calories than maple syrup - maple syrup has 260 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is much heavier in protein, much lighter in carbs and heavier in fat compared to maple syrup per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Maple Syrup | |
|---|---|---|
| Protein | 56% | ~ |
| Carbohydrates | 34% | 100% |
| Fat | 10% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and soy sauce has 93% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Soy sauce has more dietary fiber than maple syrup - soy sauce has 0.8g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and soy sauce has 99% less sugar than maple syrup - maple syrup has 60.5g 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 202 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both maple syrup and soy sauce are low in saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
The B Vitamins
Maple syrup has more riboflavin, however, soy sauce contains more niacin, pantothenic acid, Vitamin B6 and folate. Both soy sauce and maple syrup contain significant amounts of thiamin.
| Soy Sauce | Maple Syrup | |
|---|---|---|
| Thiamin | 0.033 MG | 0.066 MG |
| Riboflavin | 0.165 MG | 1.27 MG |
| Niacin | 2.196 MG | 0.081 MG |
| Pantothenic acid | 0.297 MG | 0.036 MG |
| Vitamin B6 | 0.148 MG | 0.002 MG |
| Folate | 14 UG | ~ |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 209% more calcium than soy sauce - maple syrup has 102mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 12 times more iron than maple syrup - maple syrup has 0.11mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both maple syrup and soy sauce are high in potassium. Soy sauce has 105% more potassium than maple syrup - maple syrup has 212mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than maple syrup per 100 grams.
| Soy Sauce | Maple Syrup | |
|---|---|---|
| linoleic acid | 0.234 G | 0.017 G |
| Total | 0.234 G | 0.017 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 Maple Syrup (Syrups, maple) .
Soy Sauce g
()
|
Daily Values (%) |
Maple Syrup 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 maple syrup or soy sauce contain more calories in 100 grams?Maple syrup is high in calories and soy sauce has 80% less calories than maple syrup - maple syrup has 260 calories in 100g and soy sauce has 53 calories.
Is maple syrup or soy sauce better for protein?
Soy sauce is a great source of protein and it has 202 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and soy sauce has 8.1g of protein.
Does maple syrup or soy sauce have more carbohydrates?
By weight, maple syrup is high in carbohydrates and soy sauce has 90% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does maple syrup or soy sauce contain more calcium?
Maple syrup is a rich source of calcium and it has 210% more calcium than soy sauce - maple syrup has 102mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does maple syrup or soy sauce contain more potassium?
Both maple syrup and soy sauce are high in potassium. Soy sauce has 110% more potassium than maple syrup - maple syrup has 212mg of potassium in 100 grams and soy sauce has 435mg of potassium.