Soy Sauce vs. Soy Protein Powder

Nutrition comparison of Soy Sauce and Soy Protein Powder

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:

  • Both soy sauce and soy protein powder are high in potassium and protein.
  • Soy protein powder has more thiamin and folate, however, soy sauce contains more pantothenic acid.
  • Soy protein powder is an excellent source of calcium, dietary fiber and iron.
  • Soy sauce has 14.2 times less saturated fat than soy protein powder.
  • Soy sauce has signficantly less carbohydrates than soy protein powder.
Detailed nutritional comparison of soy sauce and soy protein powder 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 Sauce (Soy sauce made from soy and wheat (shoyu)) and Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

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.

Soy Sauce Soy Protein Powder
Protein 56% 57%
Carbohydrates 34% 30%
Fat 9% 13%
Alcohol ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Soy Sauce or Soy Protein Powder .

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) .

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FAQ

Does soy sauce or soy protein powder contain more calories in 100 grams?
Soy protein powder is high in calories and soy sauce has 90% less calories than soy protein powder - soy sauce has 53 calories in 100g and soy protein powder has 388 calories.

Is soy sauce or soy protein powder better for protein?
Both soy sauce and soy protein powder are high in protein. Soy protein powder has 580% more protein than soy sauce - soy sauce has 8.1g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does soy sauce or soy protein powder have more carbohydrates?
By weight, soy sauce has signficantly fewer carbohydrates than soy protein powder - soy sauce has 4.9g of carbs for 100g and soy protein powder has 28.9g of carbohydrates.

Does soy sauce or soy protein powder contain more calcium?
Soy protein powder is a rich source of calcium and it has 440% more calcium than soy sauce - soy sauce has 33mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does soy sauce or soy protein powder contain more iron?
Soy protein powder is an abundant source of iron and it has 730% more iron than soy sauce - soy sauce has 1.5mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does soy sauce or soy protein powder contain more potassium?
Both soy sauce and soy protein powder are high in potassium. Soy protein powder has 110% more potassium than soy sauce - soy sauce has 435mg of potassium in 100 grams and soy protein powder has 933mg of potassium.