Whole Wheat Flour vs. Soy Sauce
Nutrition comparison of Whole 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
whole 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 whole wheat flour and soy sauce:
- Both whole wheat flour and soy sauce are high in potassium and protein.
- Whole wheat flour has more thiamin, niacin and pantothenic acid.
- Whole wheat flour is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) 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 wheat flour is high in calories and soy sauce has 84% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to soy sauce per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Soy Sauce | |
|---|---|---|
| Protein | 11% | 57% |
| Carbohydrates | 84% | 34% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and soy sauce has 93% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has 15 times more dietary fiber than soy sauce - whole wheat flour has 13.1g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Whole wheat flour and soy sauce contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both whole wheat flour and soy sauce are high in protein. Whole wheat flour has 18% more protein than soy sauce - whole wheat flour has 9.6g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both whole wheat flour and soy sauce are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin A
Whole wheat flour and soy sauce contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Whole wheat flour has more Vitamin E than soy sauce - whole wheat flour has 0.53mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Whole wheat flour and soy sauce contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Whole wheat flour has more thiamin, niacin and pantothenic acid. Both whole wheat flour and soy sauce contain significant amounts of riboflavin, Vitamin B6 and folate.
| Whole Wheat Flour | Soy Sauce | |
|---|---|---|
| Thiamin | 0.297 MG | 0.033 MG |
| Riboflavin | 0.188 MG | 0.165 MG |
| Niacin | 5.347 MG | 2.196 MG |
| Pantothenic acid | 1.011 MG | 0.297 MG |
| Vitamin B6 | 0.191 MG | 0.148 MG |
| Folate | 28 UG | 14 UG |
Minerals
calcium
Whole wheat flour and soy sauce contain similar amounts of calcium - whole wheat flour has 33mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 156% more iron than soy sauce - whole wheat flour has 3.7mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both whole wheat flour and soy sauce are high in potassium. Soy sauce has a little more potassium (10%) than whole wheat flour by weight - whole wheat flour has 394mg of potassium per 100 grams and soy sauce has 435mg of potassium.
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 Wheat Flour (Wheat flour, whole-grain, soft wheat) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .
Whole 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 whole wheat flour or soy sauce contain more calories in 100 grams?Whole wheat flour is high in calories and soy sauce has 80% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and soy sauce has 53 calories.
Is whole wheat flour or soy sauce better for protein?
Both whole wheat flour and soy sauce are high in protein. Whole wheat flour has 20% more protein than soy sauce - whole wheat flour has 9.6g of protein per 100 grams and soy sauce has 8.1g of protein.
Does whole wheat flour or soy sauce have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and soy sauce has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does whole wheat flour or soy sauce contain more iron?
Whole wheat flour is an abundant source of iron and it has 160% more iron than soy sauce - whole wheat flour has 3.7mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does whole wheat flour or soy sauce contain more potassium?
Both whole wheat flour and soy sauce are high in potassium. Soy sauce has a little more potassium ( 10%) than whole wheat flour by weight - whole wheat flour has 394mg of potassium in 100 grams and soy sauce has 435mg of potassium.