Mushroom vs. Soy Sauce
Nutrition comparison of Mushroom and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and soy sauce:
- Both soy sauce and mushroom are high in potassium.
- Mushroom has 58% less calories than soy sauce.
- Mushroom has more thiamin, riboflavin, pantothenic acid and Vitamin B12.
- Soy sauce has signficantly more calcium than mushroom.
- Soy sauce is a great source of protein.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mushroom has 58% less calories than soy sauce - soy sauce has 53 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is lighter in protein, heavier in carbs and similar to soy sauce for fat. Mushroom has a macronutrient ratio of 44:47:9 and for soy sauce, 56:34:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Soy Sauce | |
|---|---|---|
| Protein | 44% | 56% |
| Carbohydrates | 47% | 34% |
| Fat | 9% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy sauce and mushroom are low in carbohydrates - soy sauce has 4.9g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Soy sauce and mushroom contain similar amounts of dietary fiber - soy sauce has 0.8g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Soy sauce and mushroom contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Soy sauce is a great source of protein and it has 163% more protein than mushroom - soy sauce has 8.1g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both soy sauce and mushroom are low in saturated fat - soy sauce has 0.07g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Mushroom has more Vitamin C than soy sauce - mushroom has 2.1mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than soy sauce - mushroom has 7iu of Vitamin D per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Mushroom and soy sauce contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Mushroom has more thiamin, riboflavin, pantothenic acid and Vitamin B12. Both mushroom and soy sauce contain significant amounts of niacin, Vitamin B6 and folate.
| Mushroom | Soy Sauce | |
|---|---|---|
| Thiamin | 0.081 MG | 0.033 MG |
| Riboflavin | 0.402 MG | 0.165 MG |
| Niacin | 3.607 MG | 2.196 MG |
| Pantothenic acid | 1.497 MG | 0.297 MG |
| Vitamin B6 | 0.104 MG | 0.148 MG |
| Folate | 17 UG | 14 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Soy sauce has signficantly more calcium than mushroom - soy sauce has 33mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Soy sauce has 190% more iron than mushroom - soy sauce has 1.5mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both soy sauce and mushroom are high in potassium. Soy sauce has 37% more potassium than mushroom - soy sauce has 435mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both mushroom and soy sauce contain significant amounts of linoleic acid.
| Mushroom | Soy Sauce | |
|---|---|---|
| linoleic acid | 0.16 G | 0.234 G |
| Total | 0.16 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.
Mushroom g
()
|
Daily Values (%) |
Soy Sauce 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 soy sauce or mushroom contain more calories in 100 grams?Mushroom has 60% less calories than soy sauce - soy sauce has 53 calories in 100g and mushroom has 22 calories.
Is soy sauce or mushroom better for protein?
Soy sauce is a great source of protein and it has 160% more protein than mushroom - soy sauce has 8.1g of protein per 100 grams and mushroom has 3.1g of protein.
Does soy sauce or mushroom have more carbohydrates?
By weight, both soy sauce and mushroom are low in carbohydrates - soy sauce has 4.9g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does soy sauce or mushroom contain more potassium?
Both soy sauce and mushroom are high in potassium. Soy sauce has 40% more potassium than mushroom - soy sauce has 435mg of potassium in 100 grams and mushroom has 318mg of potassium.