Sesame Oil vs. Soy Sauce
Nutrition comparison of Sesame 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
sesame oil
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame oil and soy sauce:
- Soy sauce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy sauce has signficantly more calcium than sesame oil.
- Soy sauce has signficantly more iron than sesame oil.
- Soy sauce is a great source of protein.
- Soy sauce is an excellent source of potassium.
USDA sources for nutritional information: Sesame Oil (Oil, sesame, 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
Sesame oil is high in calories and soy sauce has 94% less calories than sesame oil - sesame oil has 884 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, sesame oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy sauce per calorie. Sesame 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:
| Sesame Oil | Soy Sauce | |
|---|---|---|
| Protein | ~ | 56% |
| Carbohydrates | ~ | 34% |
| Fat | 100% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy sauce and sesame oil are low in carbohydrates - soy sauce has 4.9g of total carbs per 100 grams and sesame oil does not contain significant amounts.
dietary fiber
Soy sauce has more dietary fiber than sesame oil - soy sauce has 0.8g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.
sugar
Soy sauce and sesame oil contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and sesame oil does not contain significant amounts.
Protein
protein
Soy sauce is a great source of protein and it has more protein than sesame oil - soy sauce has 8.1g of protein per 100 grams and sesame oil does not contain significant amounts.
Fat
saturated fat
Sesame oil is high in saturated fat and soy sauce has 99% less saturated fat than sesame oil - sesame oil has 14.2g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin E
Sesame oil has more Vitamin E than soy sauce - sesame oil has 1.4mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Sesame oil has more Vitamin K than soy sauce - sesame oil has 13.6ug 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.
| Sesame 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 sesame oil - soy sauce has 33mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Soy sauce has signficantly more iron than sesame oil - soy sauce has 1.5mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Soy sauce is an excellent source of potassium and it has more potassium than sesame oil - soy sauce has 435mg of potassium per 100 grams and sesame oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame oil has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Sesame Oil | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.3 G | 0.029 G |
| Total | 0.3 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, sesame oil has more linoleic acid than soy sauce per 100 grams.
| Sesame Oil | Soy Sauce | |
|---|---|---|
| linoleic acid | 41.3 G | 0.234 G |
| Total | 41.3 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.
Note: The specific food items compared are: Sesame Oil (Oil, sesame, salad or cooking) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .
Sesame 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 sesame oil or soy sauce contain more calories in 100 grams?Sesame oil is high in calories and soy sauce has 90% less calories than sesame oil - sesame oil has 884 calories in 100g and soy sauce has 53 calories.
Is soy sauce or sesame oil better for protein?
Soy sauce is a great source of protein and it has more protein than sesame oil - soy sauce has 8.1g of protein per 100 grams and sesame oil does not contain significant amounts.
Does soy sauce or sesame oil have more carbohydrates?
By weight, both soy sauce and sesame oil are low in carbohydrates - soy sauce has 4.9g of carbs for 100g and sesame oil has no carbs..
Does soy sauce or sesame oil contain more potassium?
Soy sauce is a rich source of potassium and it has more potassium than sesame oil - soy sauce has 435mg of potassium in 100 grams and sesame oil does not contain significant amounts.