Quinoa vs. Soy Sauce
Nutrition comparison of Cooked Quinoa and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and soy sauce:
- Quinoa has more thiamin and folate, however, soy sauce contains more niacin and pantothenic acid.
- Quinoa is a great source of dietary fiber.
- Soy sauce has 3.3 times less carbohydrates than quinoa.
- Soy sauce is a great source of protein.
- Soy sauce is an excellent source of potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and soy sauce has 56% less calories than quinoa - quinoa has 120 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and heavier in fat compared to soy sauce per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Soy Sauce | |
|---|---|---|
| Protein | 15% | 57% |
| Carbohydrates | 71% | 34% |
| Fat | 15% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 3.3 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Quinoa is a great source of dietary fiber and it has 250% more dietary fiber than soy sauce - quinoa has 2.8g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Quinoa and soy sauce contain similar amounts of sugar - quinoa has 0.87g 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 85% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both quinoa and soy sauce are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin A
Quinoa and soy sauce contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Quinoa has more Vitamin E than soy sauce - quinoa has 0.63mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin and folate, however, soy sauce contains more niacin and pantothenic acid. Both quinoa and soy sauce contain significant amounts of riboflavin and Vitamin B6.
| Quinoa | Soy Sauce | |
|---|---|---|
| Thiamin | 0.107 MG | 0.033 MG |
| Riboflavin | 0.11 MG | 0.165 MG |
| Niacin | 0.412 MG | 2.196 MG |
| Pantothenic acid | ~ | 0.297 MG |
| Vitamin B6 | 0.123 MG | 0.148 MG |
| Folate | 42 UG | 14 UG |
Minerals
calcium
Soy sauce has 94% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Quinoa and soy sauce contain similar amounts of iron - quinoa has 1.5mg 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 153% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than soy sauce per 100 grams.
| Quinoa | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.029 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than soy sauce per 100 grams.
| Quinoa | Soy Sauce | |
|---|---|---|
| linoleic acid | 0.974 G | 0.234 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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.
Cooked Quinoa 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 quinoa or soy sauce contain more calories in 100 grams?Quinoa is high in calories and soy sauce has 60% less calories than quinoa - quinoa has 120 calories in 100g and soy sauce has 53 calories.
Is quinoa or soy sauce better for protein?
Soy sauce is a great source of protein and it has 90% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and soy sauce has 8.1g of protein.
Does quinoa or soy sauce have more carbohydrates?
By weight, soy sauce has 3.3 times fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does quinoa or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 150% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and soy sauce has 435mg of potassium.