Oats vs. Soy Sauce
Nutrition comparison of Oats and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and soy sauce:
- Both oats and soy sauce are high in potassium and protein.
- Oat has more thiamin, pantothenic acid and folate, however, soy sauce contains more niacin.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber and iron.
- Soy sauce has 15.6 times less saturated fat than oat.
USDA sources for nutritional information: Oats (Oats (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
Oat is high in calories and soy sauce has 86% less calories than oat - oat has 389 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and heavier in fat compared to soy sauce per calorie. Oats has a macronutrient ratio of 17:67:16 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Soy Sauce | |
|---|---|---|
| Protein | 17% | 57% |
| Carbohydrates | 67% | 34% |
| Fat | 16% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and soy sauce has 93% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 12 times more dietary fiber than soy sauce - oat has 10.6g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Soy sauce and oats contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and soy sauce are high in protein. Oat has 107% more protein than soy sauce - oat has 16.9g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Soy sauce has 15.6 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
The B Vitamins
Oat has more thiamin, pantothenic acid and folate, however, soy sauce contains more niacin. Both oats and soy sauce contain significant amounts of riboflavin and Vitamin B6.
| Oats | Soy Sauce | |
|---|---|---|
| Thiamin | 0.763 MG | 0.033 MG |
| Riboflavin | 0.139 MG | 0.165 MG |
| Niacin | 0.961 MG | 2.196 MG |
| Pantothenic acid | 1.349 MG | 0.297 MG |
| Vitamin B6 | 0.119 MG | 0.148 MG |
| Folate | 56 UG | 14 UG |
Minerals
calcium
Oat is a great source of calcium and it has 64% more calcium than soy sauce - oat has 54mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Oat is an excellent source of iron and it has 226% more iron than soy sauce - oat has 4.7mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both oats and soy sauce are high in potassium. Oat is very similar to oat for potassium - oat has 429mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Oats | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.029 G |
| Total | 0.111 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than soy sauce per 100 grams.
| Oats | Soy Sauce | |
|---|---|---|
| linoleic acid | 2.424 G | 0.234 G |
| Total | 2.424 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.
Oats 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 oats or soy sauce contain more calories in 100 grams?Oat is high in calories and soy sauce has 90% less calories than oat - oat has 389 calories in 100g and soy sauce has 53 calories.
Is oats or soy sauce better for protein?
Both oats and soy sauce are high in protein. Oat has 110% more protein than soy sauce - oat has 16.9g of protein per 100 grams and soy sauce has 8.1g of protein.
Does oats or soy sauce have more carbohydrates?
By weight, oat is high in carbohydrates and soy sauce has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does oats or soy sauce contain more iron?
Oat is an abundant source of iron and it has 230% more iron than soy sauce - oat has 4.7mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does oats or soy sauce contain more potassium?
Both oats and soy sauce are high in potassium. Oat is very similar to oat for potassium - oat has 429mg of potassium in 100 grams and soy sauce has 435mg of potassium.