Wheat Flour vs. Soy Sauce
Nutrition comparison of Wheat Flour and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and soy sauce:
- Both wheat flour and soy sauce are high in protein.
- Soy sauce is an excellent source of potassium.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, soy sauce contains more Vitamin B6.
- Wheat flour is a great source of dietary fiber.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and soy sauce has 85% less calories than wheat flour - wheat flour has 361 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to soy sauce per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Soy Sauce | |
|---|---|---|
| Protein | 14% | 57% |
| Carbohydrates | 82% | 34% |
| Fat | 4% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and soy sauce has 93% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has 200% more dietary fiber than soy sauce - wheat flour has 2.4g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Wheat flour and soy sauce contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both wheat flour and soy sauce are high in protein. Wheat flour has 47% more protein than soy sauce - wheat flour has 12g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both wheat flour and soy sauce are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin A
Wheat flour and soy sauce contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Wheat flour has more Vitamin E than soy sauce - wheat flour has 0.4mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Wheat flour and soy sauce contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, soy sauce contains more Vitamin B6. Both wheat flour and soy sauce contain significant amounts of pantothenic acid.
| Wheat Flour | Soy Sauce | |
|---|---|---|
| Thiamin | 0.812 MG | 0.033 MG |
| Riboflavin | 0.512 MG | 0.165 MG |
| Niacin | 7.554 MG | 2.196 MG |
| Pantothenic acid | 0.438 MG | 0.297 MG |
| Vitamin B6 | 0.037 MG | 0.148 MG |
| Folate | 183 UG | 14 UG |
Minerals
calcium
Soy sauce has 120% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 204% more iron than soy sauce - wheat flour has 4.4mg 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 335% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat flour and soy sauce contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.029 G |
| Total | 0.043 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than soy sauce per 100 grams.
| Wheat Flour | Soy Sauce | |
|---|---|---|
| linoleic acid | 0.685 G | 0.234 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .
Wheat Flour 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 wheat flour or soy sauce contain more calories in 100 grams?Wheat flour is high in calories and soy sauce has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and soy sauce has 53 calories.
Is wheat flour or soy sauce better for protein?
Both wheat flour and soy sauce are high in protein. Wheat flour has 50% more protein than soy sauce - wheat flour has 12g of protein per 100 grams and soy sauce has 8.1g of protein.
Does wheat flour or soy sauce have more carbohydrates?
By weight, wheat flour is high in carbohydrates and soy sauce has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does wheat flour or soy sauce contain more iron?
Wheat flour is an abundant source of iron and it has 200% more iron than soy sauce - wheat flour has 4.4mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does wheat flour or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 340% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and soy sauce has 435mg of potassium.