Whole Milk vs. Soy Sauce
Nutrition comparison of Whole 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
whole milk
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and soy sauce:
- Soy sauce has 11.6 times less sugar than whole milk.
- Soy sauce has 24.5 times less saturated fat than whole milk.
- Soy sauce has more niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Soy sauce has signficantly more iron than whole milk.
- Soy sauce is a great source of protein.
- Soy sauce is an excellent source of potassium.
- Whole milk has signficantly more Vitamin D than soy sauce.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole milk and soy sauce contain similar amounts of calories - whole milk has 61 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, whole milk is much lighter in protein, much heavier in fat and similar to soy sauce for carbs. Whole milk has a macronutrient ratio of 21:32:48 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Soy Sauce | |
|---|---|---|
| Protein | 21% | 57% |
| Carbohydrates | 32% | 34% |
| Fat | 48% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and soy sauce are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Soy sauce has more dietary fiber than whole milk - soy sauce has 0.8g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Soy sauce has 11.6 times less sugar than whole milk - whole 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 158% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Soy sauce has 24.5 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
cholesterol
Soy sauce has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than soy sauce - whole milk has 46ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than soy sauce - whole milk has 51iu of Vitamin D per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Whole milk and soy sauce contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Whole milk and soy sauce contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole milk and soy sauce contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Whole Milk | Soy Sauce | |
|---|---|---|
| Thiamin | 0.046 MG | 0.033 MG |
| Riboflavin | 0.169 MG | 0.165 MG |
| Niacin | 0.089 MG | 2.196 MG |
| Pantothenic acid | 0.373 MG | 0.297 MG |
| Vitamin B6 | 0.036 MG | 0.148 MG |
| Folate | 5 UG | 14 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 242% more calcium than soy sauce - whole milk has 113mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has signficantly more iron than whole milk - whole 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 230% more potassium than whole milk - whole milk has 132mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Whole Milk | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.029 G |
| Total | 0.075 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, both whole milk and soy sauce contain significant amounts of linoleic acid.
| Whole Milk | Soy Sauce | |
|---|---|---|
| linoleic acid | 0.12 G | 0.234 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .
Whole 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 whole milk or soy sauce contain more calories in 100 grams?Whole milk and soy sauce contain similar amounts of calories - whole milk has 61 calories in 100g and soy sauce has 53 calories.
Is whole milk or soy sauce better for protein?
Soy sauce is a great source of protein and it has 160% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Does whole milk or soy sauce have more carbohydrates?
By weight, both whole milk and soy sauce are low in carbohydrates - whole milk has 4.8g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does whole milk or soy sauce contain more calcium?
Whole milk is a rich source of calcium and it has 240% more calcium than soy sauce - whole milk has 113mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does whole milk or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 230% more potassium than whole milk - whole milk has 132mg of potassium in 100 grams and soy sauce has 435mg of potassium.