Soy Flour vs. Soy Sauce

Q: Does soy flour or soy sauce contain more dietary fiber?

Soy flour is an excellent source of dietary fiber and it has 19 times more dietary fiber than soy sauce - soy flour has 16g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.

Q: Does soy flour or soy sauce have more sugar?

Soy sauce has 22.3 times less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and soy sauce has 0.4g of sugar.

Q: Does soy flour or soy sauce contain more protein?

Both soy flour and soy sauce are high in protein . Soy flour has 512% more protein than soy sauce - soy flour has 49.8g of protein per 100 grams and soy sauce has 8.1g of protein.

Nutrition comparison of Soy Flour and Soy Sauce

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of soy flour versus soy sauce (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Omegas
Visualize

For a quick recap of significant nutrients and differences in soy flour and soy sauce:

Both soy flour and soy sauce are high in potassium and protein.
Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate.
Soy flour is an excellent source of calcium, dietary fiber and iron.
Soy sauce has 16.6 times less saturated fat than soy flour.
Soy sauce has 22.3 times less sugar than soy flour.

Detailed nutritional comparison of soy flour and soy sauce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.

Soy Flour src

Soy Sauce src

Calories and Carbs

calories

Soy flour is high in calories and soy sauce has 86% less calories than soy flour - soy flour has 372 calories per 100 grams and soy sauce has 53 calories.

For macronutrient ratios, soy flour is lighter in protein, heavier in fat and similar to soy sauce for carbs. Soy flour has a macronutrient ratio of 49:31:20 and for soy sauce, 56:34:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Soy Flour	Soy Sauce
Protein	49%	56%
Carbohydrates	31%	34%
Fat	20%	10%
Alcohol	~	~

carbohydrates

Soy flour is high in carbohydrates and soy sauce has 84% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has 19 times more dietary fiber than soy sauce - soy flour has 16g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.

sugar

Soy sauce has 22.3 times less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and soy sauce has 0.4g of sugar.

Protein

protein

Both soy flour and soy sauce are high in protein. Soy flour has 512% more protein than soy sauce - soy flour has 49.8g of protein per 100 grams and soy sauce has 8.1g of protein.

Fat

saturated fat

Soy sauce has 16.6 times less saturated fat than soy flour - soy flour has 1.3g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.

Vitamins

Vitamin A

Soy flour and soy sauce contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.

Vitamin E

Soy flour has more Vitamin E than soy sauce - soy flour has 0.55mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.

Vitamin K

Soy flour and soy sauce contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.

The B Vitamins

Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate. Both soy flour and soy sauce contain significant amounts of riboflavin and niacin.

	Soy Flour	Soy Sauce
Thiamin	1.088 MG	0.033 MG
Riboflavin	0.28 MG	0.165 MG
Niacin	2.95 MG	2.196 MG
Pantothenic acid	1.55 MG	0.297 MG
Vitamin B6	1.05 MG	0.148 MG
Folate	289 UG	14 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 764% more calcium than soy sauce - soy flour has 285mg of calcium per 100 grams and soy sauce has 33mg of calcium.

iron

Soy flour is an excellent source of iron and it has 466% more iron than soy sauce - soy flour has 8.2mg of iron per 100 grams and soy sauce has 1.5mg of iron.

potassium

Both soy flour and soy sauce are high in potassium. Soy flour has 380% more potassium than soy sauce - soy flour has 2090mg 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 flour has more alpha linoleic acid (ALA) than soy sauce per 100 grams.

	Soy Flour	Soy Sauce
alpha linoleic acid	0.555 G	0.029 G
Total	0.555 G	0.029 G

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than soy sauce per 100 grams.

	Soy Flour	Soy Sauce
other omega 6	0.025 G	~
linoleic acid	3.66 G	0.234 G
Total	3.685 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.

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .

Soy Flour g ()	Daily Values (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
Soy Flour	tbsp
Soy Sauce	tbsp

FAQ

Does soy flour or soy sauce contain more calories in 100 grams?
Soy flour is high in calories and soy sauce has 90% less calories than soy flour - soy flour has 372 calories in 100g and soy sauce has 53 calories.

Is soy flour or soy sauce better for protein?
Both soy flour and soy sauce are high in protein. Soy flour has 510% more protein than soy sauce - soy flour has 49.8g of protein per 100 grams and soy sauce has 8.1g of protein.

Does soy flour or soy sauce have more carbohydrates?
By weight, soy flour is high in carbohydrates and soy sauce has 80% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and soy sauce has 4.9g of carbohydrates.

Does soy flour or soy sauce contain more calcium?
Soy flour is a rich source of calcium and it has 760% more calcium than soy sauce - soy flour has 285mg of calcium in 100 grams and soy sauce has 33mg of calcium.

Does soy flour or soy sauce contain more iron?
Soy flour is an abundant source of iron and it has 470% more iron than soy sauce - soy flour has 8.2mg of iron in 100 grams and soy sauce has 1.5mg of iron.

Does soy flour or soy sauce contain more potassium?
Both soy flour and soy sauce are high in potassium. Soy flour has 380% more potassium than soy sauce - soy flour has 2090mg of potassium in 100 grams and soy sauce has 435mg of potassium.

Compare Food

Recent