Soy Milk vs. Soy Sauce
Nutrition comparison of Soy Milk 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 milk
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and soy sauce:
- Soy milk is an excellent source of calcium.
- Soy sauce has more niacin, pantothenic acid and Vitamin B6, however, soy milk contains more Vitamin B12.
- Soy sauce is a great source of protein.
- Soy sauce is an excellent source of potassium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy sauce and soy milk contain similar amounts of calories - soy sauce has 53 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much lighter in protein, heavier in carbs and much heavier in fat compared to soy sauce per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Soy Sauce | |
|---|---|---|
| Protein | 24% | 57% |
| Carbohydrates | 46% | 34% |
| Fat | 31% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy sauce and soy milk are low in carbohydrates - soy sauce has 4.9g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy sauce has 300% more dietary fiber than soy milk - soy sauce has 0.8g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Soy sauce and soy milk contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Soy sauce is a great source of protein and it has 213% more protein than soy milk - soy sauce has 8.1g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both soy sauce and soy milk are low in saturated fat - soy sauce has 0.07g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin A
Soy milk has more Vitamin A than soy sauce - soy milk has 55ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than soy sauce - soy milk has 3.7iu of Vitamin D per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Soy milk and soy sauce contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Soy milk and soy sauce contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more niacin, pantothenic acid and Vitamin B6, however, soy milk contains more Vitamin B12. Both soy milk and soy sauce contain significant amounts of thiamin, riboflavin and folate.
| Soy Milk | Soy Sauce | |
|---|---|---|
| Thiamin | 0.029 MG | 0.033 MG |
| Riboflavin | 0.184 MG | 0.165 MG |
| Niacin | 0.425 MG | 2.196 MG |
| Pantothenic acid | ~ | 0.297 MG |
| Vitamin B6 | 0.031 MG | 0.148 MG |
| Folate | 9 UG | 14 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 273% more calcium than soy sauce - soy sauce has 33mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Soy sauce has 245% more iron than soy milk - soy sauce has 1.5mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Soy sauce is an excellent source of potassium and it has 257% more potassium than soy milk - soy sauce has 435mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Soy Milk | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.029 G |
| Total | 0.075 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than soy sauce per 100 grams.
| Soy Milk | Soy Sauce | |
|---|---|---|
| linoleic acid | 0.584 G | 0.234 G |
| Total | 0.584 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.
Soy Milk g
()
|
Daily Values (%) |
Soy Sauce 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 % |
|
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 soy sauce or soy milk contain more calories in 100 grams?Soy sauce and soy milk contain similar amounts of calories - soy sauce has 53 calories in 100g and soy milk has 43 calories.
Is soy sauce or soy milk better for protein?
Soy sauce is a great source of protein and it has 210% more protein than soy milk - soy sauce has 8.1g of protein per 100 grams and soy milk has 2.6g of protein.
Does soy sauce or soy milk have more carbohydrates?
By weight, both soy sauce and soy milk are low in carbohydrates - soy sauce has 4.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does soy sauce or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 270% more calcium than soy sauce - soy sauce has 33mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does soy sauce or soy milk contain more potassium?
Soy sauce is a rich source of potassium and it has 260% more potassium than soy milk - soy sauce has 435mg of potassium in 100 grams and soy milk has 122mg of potassium.