Soy Sauce vs. Coconut Cream
Nutrition comparison of Soy Sauce and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and coconut cream:
- Both coconut cream and soy sauce are high in potassium.
- Coconut cream is a great source of dietary fiber and iron.
- Soy sauce has more riboflavin, niacin and Vitamin B6.
- Soy sauce is a great source of protein.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut cream is high in calories and soy sauce has 84% less calories than coconut cream - coconut cream has 330 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is much heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Coconut Cream | |
|---|---|---|
| Protein | 56% | 4% |
| Carbohydrates | 34% | 8% |
| Fat | 10% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream and soy sauce contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has 175% more dietary fiber than soy sauce - coconut cream has 2.2g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Soy sauce and coconut cream contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Soy sauce is a great source of protein and it has 124% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and soy sauce has 100% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than soy sauce - coconut cream has 2.8mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more riboflavin, niacin and Vitamin B6. Both soy sauce and coconut cream contain significant amounts of thiamin, pantothenic acid and folate.
| Soy Sauce | Coconut Cream | |
|---|---|---|
| Thiamin | 0.033 MG | 0.03 MG |
| Riboflavin | 0.165 MG | ~ |
| Niacin | 2.196 MG | 0.89 MG |
| Pantothenic acid | 0.297 MG | 0.261 MG |
| Vitamin B6 | 0.148 MG | 0.047 MG |
| Folate | 14 UG | 23 UG |
Minerals
calcium
Soy sauce has 200% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Coconut cream is a great source of iron and it has 57% more iron than soy sauce - coconut cream has 2.3mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both coconut cream and soy sauce are high in potassium. Soy sauce has 34% more potassium than coconut cream - coconut cream has 325mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both soy sauce and coconut cream contain significant amounts of linoleic acid.
| Soy Sauce | Coconut Cream | |
|---|---|---|
| linoleic acid | 0.234 G | 0.379 G |
| Total | 0.234 G | 0.379 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.
Note: The specific food items compared are: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Soy Sauce g
()
|
Daily Values (%) |
Coconut Cream g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut cream or soy sauce contain more calories in 100 grams?Coconut cream is high in calories and soy sauce has 80% less calories than coconut cream - coconut cream has 330 calories in 100g and soy sauce has 53 calories.
Is coconut cream or soy sauce better for protein?
Soy sauce is a great source of protein and it has 120% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and soy sauce has 8.1g of protein.
Does coconut cream or soy sauce have more carbohydrates?
By weight, coconut cream and soy sauce contain similar amounts of carbs - coconut cream has 6.7g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does coconut cream or soy sauce contain more potassium?
Both coconut cream and soy sauce are high in potassium. Soy sauce has 30% more potassium than coconut cream - coconut cream has 325mg of potassium in 100 grams and soy sauce has 435mg of potassium.