Egg White vs. Soy Sauce
Nutrition comparison of Egg White and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and soy sauce:
- Both egg white and soy sauce are high in protein.
- Soy sauce has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Soy sauce is an excellent source of potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg white and soy sauce contain similar amounts of calories - egg white has 52 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and lighter in fat compared to soy sauce per calorie. Egg white has a macronutrient ratio of 91:6:3 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Soy Sauce | |
|---|---|---|
| Protein | 91% | 57% |
| Carbohydrates | 6% | 34% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and soy sauce are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Soy sauce has more dietary fiber than egg white - soy sauce has 0.8g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and soy sauce contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both egg white and soy sauce are high in protein. Egg white has 34% more protein than soy sauce - egg white has 10.9g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both soy sauce and egg white are low in saturated fat - soy sauce has 0.07g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
The B Vitamins
Soy sauce has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and soy sauce contain significant amounts of pantothenic acid.
| Egg White | Soy Sauce | |
|---|---|---|
| Thiamin | 0.004 MG | 0.033 MG |
| Riboflavin | 0.439 MG | 0.165 MG |
| Niacin | 0.105 MG | 2.196 MG |
| Pantothenic acid | 0.19 MG | 0.297 MG |
| Vitamin B6 | 0.005 MG | 0.148 MG |
| Folate | 4 UG | 14 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Soy sauce has 371% more calcium than egg white - egg white has 7mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 17 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Soy sauce is an excellent source of potassium and it has 167% more potassium than egg white - egg white has 163mg of potassium per 100 grams and soy sauce has 435mg of potassium.
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.
Egg White g
()
|
Daily Values (%) |
Soy Sauce 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 egg white or soy sauce contain more calories in 100 grams?Egg white and soy sauce contain similar amounts of calories - egg white has 52 calories in 100g and soy sauce has 53 calories.
Is egg white or soy sauce better for protein?
Both egg white and soy sauce are high in protein. Egg white has 30% more protein than soy sauce - egg white has 10.9g of protein per 100 grams and soy sauce has 8.1g of protein.
Does egg white or soy sauce have more carbohydrates?
By weight, both egg white and soy sauce are low in carbohydrates - egg white has 0.73g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does egg white or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 170% more potassium than egg white - egg white has 163mg of potassium in 100 grams and soy sauce has 435mg of potassium.