Soy Sauce vs. Tomato Sauce
Nutrition comparison of Soy Sauce and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and tomato sauce:
- Both tomato sauce and soy sauce are high in potassium.
- Soy sauce has more riboflavin and niacin.
- Soy sauce is a great source of protein.
- Tomato sauce has 55% less calories than soy sauce.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce has 55% less calories than soy sauce - tomato sauce has 24 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is much heavier in protein, much lighter in carbs and similar to tomato sauce for fat. Soy sauce has a macronutrient ratio of 57:34:9 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Tomato Sauce | |
|---|---|---|
| Protein | 57% | 17% |
| Carbohydrates | 34% | 74% |
| Fat | 9% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce and soy sauce contain similar amounts of carbs - tomato sauce has 5.3g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Tomato sauce has 88% more dietary fiber than soy sauce - tomato sauce has 1.5g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Tomato sauce and soy sauce contain similar amounts of sugar - tomato sauce has 3.6g 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 578% more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both tomato sauce and soy sauce are low in saturated fat - tomato sauce has 0.04g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Tomato sauce has more Vitamin C than soy sauce - tomato sauce has 7mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Tomato sauce has more Vitamin A than soy sauce - tomato sauce has 22ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Tomato sauce has more Vitamin E than soy sauce - tomato sauce has 1.4mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Tomato sauce and soy sauce contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more riboflavin and niacin. Both soy sauce and tomato sauce contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Soy Sauce | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.033 MG | 0.024 MG |
| Riboflavin | 0.165 MG | 0.065 MG |
| Niacin | 2.196 MG | 0.991 MG |
| Pantothenic acid | 0.297 MG | 0.309 MG |
| Vitamin B6 | 0.148 MG | 0.098 MG |
| Folate | 14 UG | 9 UG |
Minerals
calcium
Soy sauce has 136% more calcium than tomato sauce - tomato sauce has 14mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 51% more iron than tomato sauce - tomato sauce has 0.96mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both tomato sauce and soy sauce are high in potassium. Soy sauce has 46% more potassium than tomato sauce - tomato sauce has 297mg 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 tomato sauce per 100 grams.
| Soy Sauce | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.005 G |
| Total | 0.029 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than tomato sauce per 100 grams.
| Soy Sauce | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.234 G | 0.115 G |
| Total | 0.234 G | 0.115 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: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Tomato Sauce (Tomato products, canned, sauce) .
Soy Sauce g
()
|
Daily Values (%) |
Tomato 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 tomato sauce or soy sauce contain more calories in 100 grams?Tomato sauce has 60% less calories than soy sauce - tomato sauce has 24 calories in 100g and soy sauce has 53 calories.
Is tomato sauce or soy sauce better for protein?
Soy sauce is a great source of protein and it has 580% more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Does tomato sauce or soy sauce have more carbohydrates?
By weight, tomato sauce and soy sauce contain similar amounts of carbs - tomato sauce has 5.3g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does tomato sauce or soy sauce contain more potassium?
Both tomato sauce and soy sauce are high in potassium. Soy sauce has 50% more potassium than tomato sauce - tomato sauce has 297mg of potassium in 100 grams and soy sauce has 435mg of potassium.