Olive Oil vs. Soy Sauce
Nutrition comparison of Olive Oil and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and soy sauce:
- Olive oil is an excellent source of Vitamin E.
- Soy sauce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy sauce has signficantly more calcium than olive oil.
- Soy sauce is a great source of protein.
- Soy sauce is an excellent source of potassium.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and soy sauce has 94% less calories than olive oil - olive oil has 884 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy sauce per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for soy sauce, 56:34:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Soy Sauce | |
|---|---|---|
| Protein | ~ | 56% |
| Carbohydrates | ~ | 34% |
| Fat | 100% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy sauce and olive oil are low in carbohydrates - soy sauce has 4.9g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Soy sauce has more dietary fiber than olive oil - soy sauce has 0.8g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Soy sauce and olive oil contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Soy sauce is a great source of protein and it has more protein than olive oil - soy sauce has 8.1g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and soy sauce has 99% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin E
Olive oil is an excellent source of Vitamin E and it has more Vitamin E than soy sauce - olive oil has 14.4mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Olive oil has more Vitamin K than soy sauce - olive oil has 60.2ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Soy Sauce | |
|---|---|---|
| Thiamin | ~ | 0.033 MG |
| Riboflavin | ~ | 0.165 MG |
| Niacin | ~ | 2.196 MG |
| Pantothenic acid | ~ | 0.297 MG |
| Vitamin B6 | ~ | 0.148 MG |
| Folate | ~ | 14 UG |
Minerals
calcium
Soy sauce has signficantly more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 159% more iron than olive oil - olive oil has 0.56mg 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 434 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Olive Oil | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.029 G |
| Total | 0.761 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than soy sauce per 100 grams.
| Olive Oil | Soy Sauce | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.234 G |
| Total | 10.176 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.
Olive Oil 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 olive oil or soy sauce contain more calories in 100 grams?Olive oil is high in calories and soy sauce has 90% less calories than olive oil - olive oil has 884 calories in 100g and soy sauce has 53 calories.
Is soy sauce or olive oil better for protein?
Soy sauce is a great source of protein and it has more protein than olive oil - soy sauce has 8.1g of protein per 100 grams and olive oil does not contain significant amounts.
Does soy sauce or olive oil have more carbohydrates?
By weight, both soy sauce and olive oil are low in carbohydrates - soy sauce has 4.9g of carbs for 100g and olive oil has no carbs..
Does olive oil or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 434 times more potassium than olive oil - olive oil has 1mg of potassium in 100 grams and soy sauce has 435mg of potassium.