Soy Sauce vs. Chicken
Nutrition comparison of Soy Sauce and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and chicken:
- Both chicken and soy sauce are high in potassium and protein.
- Chicken has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, soy sauce contains more folate.
- Soy sauce has 41.6 times less saturated fat than chicken.
- Soy sauce has signficantly less cholesterol than chicken.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and soy sauce has 72% less calories than chicken - chicken has 189 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is heavier in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Soy sauce has a macronutrient ratio of 57:34:9 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Chicken | |
|---|---|---|
| Protein | 57% | 49% |
| Carbohydrates | 34% | ~ |
| Fat | 9% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy sauce and chicken are low in carbohydrates - soy sauce has 4.9g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Soy sauce has more dietary fiber than chicken - soy sauce has 0.8g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Soy sauce and chicken contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and soy sauce are high in protein. Chicken has 186% more protein than soy sauce - chicken has 23.3g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Soy sauce has 41.6 times less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
trans fat
Both chicken and soy sauce are low in trans fat - chicken has 0.09g of trans fat per 100 grams and soy sauce does not contain significant amounts.
cholesterol
Soy sauce has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin E
Chicken has more Vitamin E than soy sauce - chicken has 0.39mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Chicken and soy sauce contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Chicken has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, soy sauce contains more folate. Both soy sauce and chicken contain significant amounts of riboflavin.
| Soy Sauce | Chicken | |
|---|---|---|
| Thiamin | 0.033 MG | 0.121 MG |
| Riboflavin | 0.165 MG | 0.302 MG |
| Niacin | 2.196 MG | 7.107 MG |
| Pantothenic acid | 0.297 MG | 1.327 MG |
| Vitamin B6 | 0.148 MG | 0.538 MG |
| Folate | 14 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Soy sauce has 313% more calcium than chicken - chicken has 8mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 56% more iron than chicken - chicken has 0.93mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both chicken and soy sauce are high in potassium. Chicken has 56% more potassium than soy sauce - chicken has 677mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than soy sauce per 100 grams.
| Soy Sauce | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.029 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than soy sauce per 100 grams.
| Soy Sauce | Chicken | |
|---|---|---|
| linoleic acid | 0.234 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 0.234 G | 1.838 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 (%) |
Cooked Chicken 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 | |||
FAQ
Does chicken or soy sauce contain more calories in 100 grams?Chicken is high in calories and soy sauce has 70% less calories than chicken - chicken has 189 calories in 100g and soy sauce has 53 calories.
Is chicken or soy sauce better for protein?
Both chicken and soy sauce are high in protein. Chicken has 190% more protein than soy sauce - chicken has 23.3g of protein per 100 grams and soy sauce has 8.1g of protein.
Does soy sauce or chicken have more carbohydrates?
By weight, both soy sauce and chicken are low in carbohydrates - soy sauce has 4.9g of carbs for 100g and chicken has no carbs..
Does chicken or soy sauce contain more potassium?
Both chicken and soy sauce are high in potassium. Chicken has 60% more potassium than soy sauce - chicken has 677mg of potassium in 100 grams and soy sauce has 435mg of potassium.