Soy Sauce vs. Pine Nut
Nutrition comparison of Soy Sauce and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and pine nut:
- Both pine nut and soy sauce are high in potassium and protein.
- Pine nut has more thiamin and folate.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber and iron.
- Soy sauce has 62% less carbohydrates than pine nut.
- Soy sauce has signficantly less saturated fat than pine nut.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and soy sauce has 92% less calories than pine nut - pine nut has 673 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 pine nut per calorie. Soy sauce has a macronutrient ratio of 57:34:9 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Pine Nut | |
|---|---|---|
| Protein | 57% | 8% |
| Carbohydrates | 34% | 7% |
| Fat | 9% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 62% less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has 363% more dietary fiber than soy sauce - pine nut has 3.7g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Pine nut and soy sauce contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both pine nut and soy sauce are high in protein. Pine nut has 68% more protein than soy sauce - pine nut has 13.7g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Soy sauce has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Pine nut has more Vitamin C than soy sauce - pine nut has 0.8mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Pine nut and soy sauce contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than soy sauce - pine nut has 9.3mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than soy sauce - pine nut has 53.9ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin and folate. Both soy sauce and pine nut contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Soy Sauce | Pine Nut | |
|---|---|---|
| Thiamin | 0.033 MG | 0.364 MG |
| Riboflavin | 0.165 MG | 0.227 MG |
| Niacin | 2.196 MG | 4.387 MG |
| Pantothenic acid | 0.297 MG | 0.313 MG |
| Vitamin B6 | 0.148 MG | 0.094 MG |
| Folate | 14 UG | 34 UG |
Minerals
calcium
Soy sauce has 106% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Pine nut is an excellent source of iron and it has 281% more iron than soy sauce - pine nut has 5.5mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both pine nut and soy sauce are high in potassium. Pine nut has 37% more potassium than soy sauce - pine nut has 597mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Soy Sauce | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.164 G |
| Total | 0.029 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than soy sauce per 100 grams.
| Soy Sauce | Pine Nut | |
|---|---|---|
| linoleic acid | 0.234 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.234 G | 33.202 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 (%) |
Pine Nut 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 % |
|
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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pine nut or soy sauce contain more calories in 100 grams?Pine nut is high in calories and soy sauce has 90% less calories than pine nut - pine nut has 673 calories in 100g and soy sauce has 53 calories.
Is pine nut or soy sauce better for protein?
Both pine nut and soy sauce are high in protein. Pine nut has 70% more protein than soy sauce - pine nut has 13.7g of protein per 100 grams and soy sauce has 8.1g of protein.
Does pine nut or soy sauce have more carbohydrates?
By weight, soy sauce has 60% fewer carbohydrates than pine nut - pine nut has 13.1g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does pine nut or soy sauce contain more iron?
Pine nut is an abundant source of iron and it has 280% more iron than soy sauce - pine nut has 5.5mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does pine nut or soy sauce contain more potassium?
Both pine nut and soy sauce are high in potassium. Pine nut has 40% more potassium than soy sauce - pine nut has 597mg of potassium in 100 grams and soy sauce has 435mg of potassium.