Soy Sauce vs. Broccoli
Nutrition comparison of Soy Sauce and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and broccoli:
- Both broccoli and soy sauce are high in potassium.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Soy sauce has more niacin, however, broccoli contains more folate.
- Soy sauce is a great source of protein.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and soy sauce contain similar amounts of calories - broccoli has 34 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is much heavier in protein, much lighter in carbs and similar to broccoli for fat. Soy sauce has a macronutrient ratio of 57:34:9 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Broccoli | |
|---|---|---|
| Protein | 57% | 28% |
| Carbohydrates | 34% | 65% |
| Fat | 9% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and soy sauce contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 225% more dietary fiber than soy sauce - broccoli has 2.6g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Broccoli and soy sauce contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Soy sauce is a great source of protein and it has 189% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both broccoli and soy sauce are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than soy sauce - broccoli has 89.2mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than soy sauce - broccoli has 31ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than soy sauce - broccoli has 0.78mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than soy sauce - broccoli has 101.6ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more niacin, however, broccoli contains more folate. Both soy sauce and broccoli contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Soy Sauce | Broccoli | |
|---|---|---|
| Thiamin | 0.033 MG | 0.071 MG |
| Riboflavin | 0.165 MG | 0.117 MG |
| Niacin | 2.196 MG | 0.639 MG |
| Pantothenic acid | 0.297 MG | 0.573 MG |
| Vitamin B6 | 0.148 MG | 0.175 MG |
| Folate | 14 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 42% more calcium than soy sauce - broccoli has 47mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 99% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both broccoli and soy sauce are high in potassium. Soy sauce has 38% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy sauce and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Soy Sauce | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.0215 G |
| Total | 0.029 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than broccoli per 100 grams.
| Soy Sauce | Broccoli | |
|---|---|---|
| linoleic acid | 0.234 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.234 G | 0.055 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 Sauce g
()
|
Daily Values (%) |
Broccoli 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 broccoli or soy sauce contain more calories in 100 grams?Broccoli and soy sauce contain similar amounts of calories - broccoli has 34 calories in 100g and soy sauce has 53 calories.
Is broccoli or soy sauce better for protein?
Soy sauce is a great source of protein and it has 190% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and soy sauce has 8.1g of protein.
Does broccoli or soy sauce have more carbohydrates?
By weight, broccoli and soy sauce contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does broccoli or soy sauce contain more potassium?
Both broccoli and soy sauce are high in potassium. Soy sauce has 40% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and soy sauce has 435mg of potassium.