Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and soy protein powder:
Soy protein powder is high in calories and soy sauce has 86% less calories than soy protein powder - soy sauce has 53 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, soy sauce is heavier in carbs and similar to soy protein powder for protein and fat. Soy sauce has a macronutrient ratio of 56:34:10 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Soy Protein Powder | |
|---|---|---|
| Protein | 56% | 57% |
| Carbohydrates | 34% | 30% |
| Fat | 10% | 13% |
| Alcohol | ~ | ~ |
Soy sauce has signficantly less carbohydrates than soy protein powder - soy sauce has 4.9g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Soy protein powder is an excellent source of dietary fiber and it has 738% more dietary fiber than soy sauce - soy sauce has 0.8g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and soy sauce has 98% less sugar than soy protein powder - soy sauce has 0.4g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both soy sauce and soy protein powder are high in protein. Soy protein powder has 583% more protein than soy sauce - soy sauce has 8.1g of protein per 100 grams and soy protein powder has 55.6g of protein.
Soy sauce has 14.2 times less saturated fat than soy protein powder - soy sauce has 0.07g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Soy protein powder has more thiamin and folate, however, soy sauce contains more pantothenic acid. Both soy sauce and soy protein powder contain significant amounts of riboflavin, niacin and Vitamin B6.
| Soy Sauce | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.033 MG | 0.288 MG |
| Riboflavin | 0.165 MG | 0.164 MG |
| Niacin | 2.196 MG | 2.357 MG |
| Pantothenic acid | 0.297 MG | ~ |
| Vitamin B6 | 0.148 MG | 0.164 MG |
| Folate | 14 UG | 289 UG |
Soy protein powder is an excellent source of calcium and it has 439% more calcium than soy sauce - soy sauce has 33mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Soy protein powder is an excellent source of iron and it has 728% more iron than soy sauce - soy sauce has 1.5mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both soy sauce and soy protein powder are high in potassium. Soy protein powder has 114% more potassium than soy sauce - soy sauce has 435mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Soy Sauce | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.32 G |
| Total | 0.029 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than soy sauce per 100 grams.
| Soy Sauce | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.234 G | 2.381 G |
| Total | 0.234 G | 2.381 G |
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 Sauce (Soy sauce made from soy and wheat (shoyu)) and Soy Protein Powder (Protein powder, soy based, NFS) .
Soy Sauce g
()
|
Daily Values (%) |
Soy Protein Powder 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 % |
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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 | |||