Raw Beef vs. Soy Sauce
Nutrition comparison of Raw Beef and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and soy sauce:
- Both raw beef and soy sauce are high in potassium and protein.
- Raw beef has more Vitamin B12.
- Soy sauce has signficantly less trans fat than raw beef.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw beef is high in calories and soy sauce has 84% less calories than raw beef - raw beef has 332 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, raw beef is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy sauce per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for soy sauce, 56:34:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Soy Sauce | |
|---|---|---|
| Protein | 18% | 56% |
| Carbohydrates | ~ | 34% |
| Fat | 82% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy sauce and raw beef are low in carbohydrates - soy sauce has 4.9g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Soy sauce has more dietary fiber than raw beef - soy sauce has 0.8g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Soy sauce and raw beef contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and soy sauce are high in protein. Raw beef has 76% more protein than soy sauce - raw beef has 14.4g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and soy sauce has 99% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
trans fat
Soy sauce has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and soy sauce does not contain significant amounts.
cholesterol
Soy sauce has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin A
Raw beef and soy sauce contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin D
Raw beef and soy sauce contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Raw beef and soy sauce contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Raw beef and soy sauce contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Raw beef has more Vitamin B12. Both raw beef and soy sauce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Raw Beef | Soy Sauce | |
|---|---|---|
| Thiamin | 0.044 MG | 0.033 MG |
| Riboflavin | 0.151 MG | 0.165 MG |
| Niacin | 3.382 MG | 2.196 MG |
| Pantothenic acid | 0.395 MG | 0.297 MG |
| Vitamin B6 | 0.278 MG | 0.148 MG |
| Folate | 9 UG | 14 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Soy sauce has 38% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Raw beef and soy sauce contain similar amounts of iron - raw beef has 1.6mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both raw beef and soy sauce are high in potassium. Soy sauce has 100% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw beef has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Raw Beef | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.029 G |
| Total | 0.084 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than soy sauce per 100 grams.
| Raw Beef | Soy Sauce | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 0.234 G |
| Total | 0.596 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.
Raw Beef 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 raw beef or soy sauce contain more calories in 100 grams?Raw beef is high in calories and soy sauce has 80% less calories than raw beef - raw beef has 332 calories in 100g and soy sauce has 53 calories.
Is raw beef or soy sauce better for protein?
Both raw beef and soy sauce are high in protein. Raw beef has 80% more protein than soy sauce - raw beef has 14.4g of protein per 100 grams and soy sauce has 8.1g of protein.
Does soy sauce or raw beef have more carbohydrates?
By weight, both soy sauce and raw beef are low in carbohydrates - soy sauce has 4.9g of carbs for 100g and raw beef has no carbs..
Does raw beef or soy sauce contain more potassium?
Both raw beef and soy sauce are high in potassium. Soy sauce has 100% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and soy sauce has 435mg of potassium.