Soy Sauce vs. Hazelnut
Nutrition comparison of Soy Sauce and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and hazelnut:
- Both hazelnut and soy sauce are high in potassium and protein.
- Hazelnut has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Soy sauce has 11.2 times less sugar than hazelnut.
- Soy sauce has 72% less carbohydrates than hazelnut.
- Soy sauce has signficantly less saturated fat than hazelnut.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hazelnut is high in calories and soy sauce has 92% less calories than hazelnut - hazelnut has 646 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 hazelnut per calorie. Soy sauce has a macronutrient ratio of 57:34:9 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Hazelnut | |
|---|---|---|
| Protein | 57% | 9% |
| Carbohydrates | 34% | 10% |
| Fat | 9% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 72% less carbohydrates than hazelnut - hazelnut has 17.6g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Hazelnut is an excellent source of dietary fiber and it has 10 times more dietary fiber than soy sauce - hazelnut has 9.4g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Soy sauce has 11.2 times less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both hazelnut and soy sauce are high in protein. Hazelnut has 85% more protein than soy sauce - hazelnut has 15g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Soy sauce has signficantly less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than soy sauce - hazelnut has 3.8mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Hazelnut and soy sauce contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has more Vitamin E than soy sauce - hazelnut has 15.3mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, pantothenic acid, Vitamin B6 and folate. Both soy sauce and hazelnut contain significant amounts of riboflavin and niacin.
| Soy Sauce | Hazelnut | |
|---|---|---|
| Thiamin | 0.033 MG | 0.338 MG |
| Riboflavin | 0.165 MG | 0.123 MG |
| Niacin | 2.196 MG | 2.05 MG |
| Pantothenic acid | 0.297 MG | 0.923 MG |
| Vitamin B6 | 0.148 MG | 0.62 MG |
| Folate | 14 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 273% more calcium than soy sauce - hazelnut has 123mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 202% more iron than soy sauce - hazelnut has 4.4mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both hazelnut and soy sauce are high in potassium. Hazelnut has 74% more potassium than soy sauce - hazelnut has 755mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hazelnut has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Soy Sauce | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.06 G |
| Total | 0.029 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than soy sauce per 100 grams.
| Soy Sauce | Hazelnut | |
|---|---|---|
| linoleic acid | 0.234 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.234 G | 8.463 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 (%) |
Hazelnut 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% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 hazelnut or soy sauce contain more calories in 100 grams?Hazelnut is high in calories and soy sauce has 90% less calories than hazelnut - hazelnut has 646 calories in 100g and soy sauce has 53 calories.
Is hazelnut or soy sauce better for protein?
Both hazelnut and soy sauce are high in protein. Hazelnut has 90% more protein than soy sauce - hazelnut has 15g of protein per 100 grams and soy sauce has 8.1g of protein.
Does hazelnut or soy sauce have more carbohydrates?
By weight, soy sauce has 70% fewer carbohydrates than hazelnut - hazelnut has 17.6g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does hazelnut or soy sauce contain more calcium?
Hazelnut is a rich source of calcium and it has 270% more calcium than soy sauce - hazelnut has 123mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does hazelnut or soy sauce contain more iron?
Hazelnut is an abundant source of iron and it has 200% more iron than soy sauce - hazelnut has 4.4mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does hazelnut or soy sauce contain more potassium?
Both hazelnut and soy sauce are high in potassium. Hazelnut has 70% more potassium than soy sauce - hazelnut has 755mg of potassium in 100 grams and soy sauce has 435mg of potassium.