Soy Sauce vs. Pork
Nutrition comparison of Soy Sauce and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and pork:
- Both pork and soy sauce are high in potassium and protein.
- Pork has more thiamin, Vitamin B6 and Vitamin B12.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and soy sauce has 82% less calories than pork - pork has 297 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is heavier in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Pork | |
|---|---|---|
| Protein | 56% | 36% |
| Carbohydrates | 34% | ~ |
| Fat | 10% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy sauce and pork are low in carbohydrates - soy sauce has 4.9g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Soy sauce has more dietary fiber than pork - soy sauce has 0.8g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Soy sauce and pork contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and soy sauce are high in protein. Pork has 216% more protein than soy sauce - pork has 25.7g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Pork is high in saturated fat and soy sauce has 99% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
cholesterol
Soy sauce has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than soy sauce - pork has 0.7mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Pork and soy sauce contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than soy sauce - pork has 21iu of Vitamin D per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Pork and soy sauce contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Pork has more thiamin, Vitamin B6 and Vitamin B12. Both soy sauce and pork contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Soy Sauce | Pork | |
|---|---|---|
| Thiamin | 0.033 MG | 0.706 MG |
| Riboflavin | 0.165 MG | 0.22 MG |
| Niacin | 2.196 MG | 4.206 MG |
| Pantothenic acid | 0.297 MG | 0.52 MG |
| Vitamin B6 | 0.148 MG | 0.391 MG |
| Folate | 14 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Soy sauce has 50% more calcium than pork - pork has 22mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Pork and soy sauce contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both pork and soy sauce are high in potassium. Soy sauce has 20% more potassium than pork - pork has 362mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Soy Sauce | Pork | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.07 G |
| Total | 0.029 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than soy sauce per 100 grams.
| Soy Sauce | Pork | |
|---|---|---|
| linoleic acid | 0.234 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.234 G | 1.72 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 (%) |
Cooked Pork 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 pork or soy sauce contain more calories in 100 grams?Pork is high in calories and soy sauce has 80% less calories than pork - pork has 297 calories in 100g and soy sauce has 53 calories.
Is pork or soy sauce better for protein?
Both pork and soy sauce are high in protein. Pork has 220% more protein than soy sauce - pork has 25.7g of protein per 100 grams and soy sauce has 8.1g of protein.
Does soy sauce or pork have more carbohydrates?
By weight, both soy sauce and pork are low in carbohydrates - soy sauce has 4.9g of carbs for 100g and pork has no carbs..
Does pork or soy sauce contain more potassium?
Both pork and soy sauce are high in potassium. Soy sauce has 20% more potassium than pork - pork has 362mg of potassium in 100 grams and soy sauce has 435mg of potassium.