Skim Milk vs. Soy Sauce
Nutrition comparison of Skim 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
skim milk
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and soy sauce:
- Skim milk is an excellent source of calcium.
- Soy sauce has 11.7 times less sugar than skim milk.
- Soy sauce has more niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12.
- Soy sauce has signficantly more iron than skim milk.
- Soy sauce is a great source of protein.
- Soy sauce is an excellent source of potassium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Skim milk and soy sauce contain similar amounts of calories - skim milk has 34 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, skim milk is lighter in protein, much heavier in carbs and lighter in fat compared to soy sauce per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Soy Sauce | |
|---|---|---|
| Protein | 40% | 57% |
| Carbohydrates | 58% | 34% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and soy sauce are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Soy sauce has more dietary fiber than skim milk - soy sauce has 0.8g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Soy sauce has 11.7 times less sugar than skim milk - skim 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 142% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both skim milk and soy sauce are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
cholesterol
Both skim milk and soy sauce are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has more Vitamin A than soy sauce - skim milk has 61ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than soy sauce - skim milk has 47iu of Vitamin D per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Skim milk and soy sauce contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12. Both skim milk and soy sauce contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Skim Milk | Soy Sauce | |
|---|---|---|
| Thiamin | 0.045 MG | 0.033 MG |
| Riboflavin | 0.182 MG | 0.165 MG |
| Niacin | 0.094 MG | 2.196 MG |
| Pantothenic acid | 0.357 MG | 0.297 MG |
| Vitamin B6 | 0.037 MG | 0.148 MG |
| Folate | 5 UG | 14 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 270% more calcium than soy sauce - skim milk has 122mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has signficantly more iron than skim milk - skim milk has 0.03mg 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 179% more potassium than skim milk - skim milk has 156mg 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 skim milk per 100 grams.
| Skim Milk | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.029 G |
| Total | 0.001 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Soy Sauce | |
|---|---|---|
| linoleic acid | 0.002 G | 0.234 G |
| Total | 0.002 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.
Skim 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 skim milk or soy sauce contain more calories in 100 grams?Skim milk and soy sauce contain similar amounts of calories - skim milk has 34 calories in 100g and soy sauce has 53 calories.
Is skim milk or soy sauce better for protein?
Soy sauce is a great source of protein and it has 140% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and soy sauce has 8.1g of protein.
Does skim milk or soy sauce have more carbohydrates?
By weight, both skim milk and soy sauce are low in carbohydrates - skim milk has 5g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does skim milk or soy sauce contain more calcium?
Skim milk is a rich source of calcium and it has 270% more calcium than soy sauce - skim milk has 122mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does skim milk or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 180% more potassium than skim milk - skim milk has 156mg of potassium in 100 grams and soy sauce has 435mg of potassium.