Soy Sauce vs. Cashews
Nutrition comparison of Soy Sauce and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and cashews:
- Both cashews and soy sauce are high in potassium and protein.
- Cashew has more thiamin, pantothenic acid and Vitamin B6, however, soy sauce contains more riboflavin.
- Cashew is an excellent source of dietary fiber and iron.
- Soy sauce has 13.7 times less sugar than cashew.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and soy sauce has 90% less calories than cashew - cashew has 553 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is much heavier in protein, heavier in carbs and much lighter in fat compared to cashews per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Cashews | |
|---|---|---|
| Protein | 56% | 13% |
| Carbohydrates | 34% | 21% |
| Fat | 10% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and soy sauce has 84% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 313% more dietary fiber than soy sauce - cashew has 3.3g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Soy sauce has 13.7 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both cashews and soy sauce are high in protein. Cashew has 124% more protein than soy sauce - cashew has 18.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Cashew is high in saturated fat and soy sauce has 99% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Cashews and soy sauce contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than soy sauce - cashew has 0.9mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than soy sauce - cashew has 34.1ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, pantothenic acid and Vitamin B6, however, soy sauce contains more riboflavin. Both soy sauce and cashews contain significant amounts of niacin and folate.
| Soy Sauce | Cashews | |
|---|---|---|
| Thiamin | 0.033 MG | 0.423 MG |
| Riboflavin | 0.165 MG | 0.058 MG |
| Niacin | 2.196 MG | 1.062 MG |
| Pantothenic acid | 0.297 MG | 0.864 MG |
| Vitamin B6 | 0.148 MG | 0.417 MG |
| Folate | 14 UG | 25 UG |
Minerals
calcium
Cashews and soy sauce contain similar amounts of calcium - cashew has 37mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Cashew is an excellent source of iron and it has 361% more iron than soy sauce - cashew has 6.7mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both cashews and soy sauce are high in potassium. Cashew has 52% more potassium than soy sauce - cashew has 660mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Soy Sauce | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.062 G |
| Total | 0.029 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than soy sauce per 100 grams.
| Soy Sauce | Cashews | |
|---|---|---|
| linoleic acid | 0.234 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.234 G | 8.048 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 (%) |
Cashews 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 cashews or soy sauce contain more calories in 100 grams?Cashew is high in calories and soy sauce has 90% less calories than cashew - cashew has 553 calories in 100g and soy sauce has 53 calories.
Is cashews or soy sauce better for protein?
Both cashews and soy sauce are high in protein. Cashew has 120% more protein than soy sauce - cashew has 18.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Does cashews or soy sauce have more carbohydrates?
By weight, cashew is high in carbohydrates and soy sauce has 80% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does cashews or soy sauce contain more iron?
Cashew is an abundant source of iron and it has 360% more iron than soy sauce - cashew has 6.7mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does cashews or soy sauce contain more potassium?
Both cashews and soy sauce are high in potassium. Cashew has 50% more potassium than soy sauce - cashew has 660mg of potassium in 100 grams and soy sauce has 435mg of potassium.