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.
Detailed nutritional comparison of soy sauce and broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Soy Sauce src
Image of Broccoli src

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.

Soy Sauce Broccoli
Protein 56% 27%
Carbohydrates 34% 64%
Fat 9% 9%
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 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 Broccoli .

Note: The specific food items compared are: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Broccoli (Broccoli, raw) .

Soy Sauce 100g

( 100 g )
Daily Values (%)

Broccoli 100g

( 100 g )
53KCAL 3%
56% calories
34KCAL 2%
4.9G 2%
carbohydrates 35%
6.6G 3%
0.8G 3%
dietary fiber 225%
2.6G 10%
0.4G sugar 325% 1.7G
0.57G 1%
54% total fat
0.37G 1%
0.07G 0.4%
saturated fat 57%
0.11G 1%
0.09G 199% monounsaturated fat 0.03G
0.26G 136% polyunsaturated fat 0.11G
5493MG 366%
>999% sodium
33MG 2%
Vitamins and Minerals
Vitamin A >999%
31UG 4%
Vitamin C >999%
89MG 119%
33MG 3%
calcium 42%
47MG 5%
1.5MG 8%
105% iron
0.73MG 4%
74MG 24%
252% magnesium
21MG 7%
435MG 19%
38% potassium
316MG 14%
0.03MG 3%
thiamin (Vit B1) 133%
0.07MG 7%
0.17MG 15%
42% riboflavin (Vit B2)
0.12MG 11%
2.2MG 16%
244% niacin (Vit B3)
0.64MG 5%
0.15MG 11%
Vitamin B6 20%
0.18MG 14%
0.3MG 6%
pantothenic acid (Vit B5) 90%
0.57MG 12%
14UG 4%
folate (Vit B9) 350%
63UG 16%
Vitamin E >999%
0.78MG 5%
Vitamin K >999%
102UG 113%
8.1G 16%
189% protein
2.8G 6%
18MG 4%
choline 6%
19MG 4%
0.04MG 4%
copper 25%
0.05MG 4%
1MG 57%
376% manganese
0.21MG 12%
166MG 24%
152% phosphorus
66MG 9%
0.5UG 1%
selenium 400%
2.5UG 5%
0.87MG 11%
112% zinc
0.41MG 5%
71G Water 25% 89G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.