Soy Sauce vs. Tofu
Nutrition comparison of Soy Sauce and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and tofu:
- Both tofu and soy sauce are high in protein.
- Soy sauce is an excellent source of potassium.
- Tofu has more thiamin, however, soy sauce contains more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy sauce has 30% less calories than tofu - tofu has 76 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 tofu per calorie. Soy sauce has a macronutrient ratio of 57:34:9 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Tofu | |
|---|---|---|
| Protein | 57% | 39% |
| Carbohydrates | 34% | 9% |
| Fat | 9% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and soy sauce are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Soy sauce has 167% more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Tofu and soy sauce contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both tofu and soy sauce are high in protein. Tofu is very similar to tofu for protein - tofu has 8.1g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both tofu and soy sauce are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Tofu and soy sauce contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than soy sauce - tofu has 25.5ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Tofu and soy sauce contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Tofu and soy sauce contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Tofu has more thiamin, however, soy sauce contains more riboflavin, niacin, pantothenic acid and Vitamin B6. Both soy sauce and tofu contain significant amounts of folate.
| Soy Sauce | Tofu | |
|---|---|---|
| Thiamin | 0.033 MG | 0.081 MG |
| Riboflavin | 0.165 MG | 0.052 MG |
| Niacin | 2.196 MG | 0.195 MG |
| Pantothenic acid | 0.297 MG | 0.068 MG |
| Vitamin B6 | 0.148 MG | 0.047 MG |
| Folate | 14 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 961% more calcium than soy sauce - tofu has 350mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Tofu is an excellent source of iron and it has 270% more iron than soy sauce - tofu has 5.4mg 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 260% more potassium than tofu - tofu has 121mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Soy Sauce | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.319 G |
| Total | 0.029 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than soy sauce per 100 grams.
| Soy Sauce | Tofu | |
|---|---|---|
| linoleic acid | 0.234 G | 2.38 G |
| Total | 0.234 G | 2.38 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 (%) |
Tofu 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 tofu or soy sauce contain more calories in 100 grams?Soy sauce has 30% less calories than tofu - tofu has 76 calories in 100g and soy sauce has 53 calories.
Is tofu or soy sauce better for protein?
Both tofu and soy sauce are high in protein. Tofu is very similar to tofu for protein - tofu has 8.1g of protein per 100 grams and soy sauce has 8.1g of protein.
Does tofu or soy sauce have more carbohydrates?
By weight, both tofu and soy sauce are low in carbohydrates - tofu has 1.9g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does tofu or soy sauce contain more calcium?
Tofu is a rich source of calcium and it has 960% more calcium than soy sauce - tofu has 350mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does tofu or soy sauce contain more iron?
Tofu is an abundant source of iron and it has 270% more iron than soy sauce - tofu has 5.4mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does tofu or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 260% more potassium than tofu - tofu has 121mg of potassium in 100 grams and soy sauce has 435mg of potassium.