Milk vs. Soy Sauce
Nutrition comparison of Milk and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and soy sauce:
- Milk is an excellent source of calcium.
- Soy sauce has 11.6 times less sugar than milk.
- Soy sauce has 16.2 times less saturated fat than milk.
- Soy sauce has more niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Soy sauce has signficantly more iron than milk.
- Soy sauce is a great source of protein.
- Soy sauce is an excellent source of potassium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk and soy sauce contain similar amounts of calories - milk has 50 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, milk is much lighter in protein, heavier in carbs and much heavier in fat compared to soy sauce per calorie. Milk has a macronutrient ratio of 27:38:35 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Soy Sauce | |
|---|---|---|
| Protein | 27% | 57% |
| Carbohydrates | 38% | 34% |
| Fat | 35% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and soy sauce are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Soy sauce has more dietary fiber than milk - soy sauce has 0.8g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Soy sauce has 11.6 times less sugar than milk - milk has 5.1g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Soy sauce is a great source of protein and it has 147% more protein than milk - milk has 3.3g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Soy sauce has 16.2 times less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
trans fat
Both milk and soy sauce are low in trans fat - milk has 0.09g of trans fat per 100 grams and soy sauce does not contain significant amounts.
cholesterol
Both milk and soy sauce are low in cholesterol - milk has 8mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin C
Milk and soy sauce contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than soy sauce - milk has 55ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than soy sauce - milk has 49iu of Vitamin D per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Milk and soy sauce contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Milk and soy sauce contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and soy sauce contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Milk | Soy Sauce | |
|---|---|---|
| Thiamin | 0.039 MG | 0.033 MG |
| Riboflavin | 0.185 MG | 0.165 MG |
| Niacin | 0.092 MG | 2.196 MG |
| Pantothenic acid | 0.356 MG | 0.297 MG |
| Vitamin B6 | 0.038 MG | 0.148 MG |
| Folate | 5 UG | 14 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 264% more calcium than soy sauce - milk has 120mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has signficantly more iron than milk - milk has 0.02mg 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 211% more potassium than milk - milk has 140mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy sauce has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.029 G |
| Total | 0.008 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than milk per 100 grams.
| Milk | Soy Sauce | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.234 G |
| Total | 0.066 G | 0.234 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.
Milk 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 milk or soy sauce contain more calories in 100 grams?Milk and soy sauce contain similar amounts of calories - milk has 50 calories in 100g and soy sauce has 53 calories.
Is milk or soy sauce better for protein?
Soy sauce is a great source of protein and it has 150% more protein than milk - milk has 3.3g of protein per 100 grams and soy sauce has 8.1g of protein.
Does milk or soy sauce have more carbohydrates?
By weight, both milk and soy sauce are low in carbohydrates - milk has 4.8g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does milk or soy sauce contain more calcium?
Milk is a rich source of calcium and it has 260% more calcium than soy sauce - milk has 120mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does milk or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 210% more potassium than milk - milk has 140mg of potassium in 100 grams and soy sauce has 435mg of potassium.