Soy Sauce vs. Onion
Nutrition comparison of Soy Sauce and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and onion:
- Soy sauce has more riboflavin, niacin and pantothenic acid.
- Soy sauce is a great source of protein.
- Soy sauce is an excellent source of potassium.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion and soy sauce contain similar amounts of calories - onion has 40 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 onion per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Onion | |
|---|---|---|
| Protein | 56% | 11% |
| Carbohydrates | 34% | 87% |
| Fat | 10% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and soy sauce contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Onion has 113% more dietary fiber than soy sauce - onion has 1.7g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Onion and soy sauce contain similar amounts of sugar - onion has 4.2g 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 640% more protein than onion - onion has 1.1g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both onion and soy sauce are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Onion has more Vitamin C than soy sauce - onion has 7.4mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Onion and soy sauce contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Onion and soy sauce contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Onion and soy sauce contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more riboflavin, niacin and pantothenic acid. Both soy sauce and onion contain significant amounts of thiamin, Vitamin B6 and folate.
| Soy Sauce | Onion | |
|---|---|---|
| Thiamin | 0.033 MG | 0.046 MG |
| Riboflavin | 0.165 MG | 0.027 MG |
| Niacin | 2.196 MG | 0.116 MG |
| Pantothenic acid | 0.297 MG | 0.123 MG |
| Vitamin B6 | 0.148 MG | 0.12 MG |
| Folate | 14 UG | 19 UG |
Minerals
calcium
Soy sauce has 43% more calcium than onion - onion has 23mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 590% more iron than onion - onion has 0.21mg 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 198% more potassium than onion - onion has 146mg 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 onion per 100 grams.
| Soy Sauce | Onion | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.004 G |
| Total | 0.029 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than onion per 100 grams.
| Soy Sauce | Onion | |
|---|---|---|
| linoleic acid | 0.234 G | 0.013 G |
| Total | 0.234 G | 0.013 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.
Soy Sauce g
()
|
Daily Values (%) |
Onion g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 onion or soy sauce contain more calories in 100 grams?Onion and soy sauce contain similar amounts of calories - onion has 40 calories in 100g and soy sauce has 53 calories.
Is onion or soy sauce better for protein?
Soy sauce is a great source of protein and it has 640% more protein than onion - onion has 1.1g of protein per 100 grams and soy sauce has 8.1g of protein.
Does onion or soy sauce have more carbohydrates?
By weight, onion and soy sauce contain similar amounts of carbs - onion has 9.3g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does onion or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 200% more potassium than onion - onion has 146mg of potassium in 100 grams and soy sauce has 435mg of potassium.