Wild Rice vs. Soy Sauce
Nutrition comparison of Cooked Wild Rice and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
wild rice
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and soy sauce:
- Soy sauce has 3.3 times less carbohydrates than wild rice.
- Soy sauce has signficantly more calcium than wild rice.
- Soy sauce is a great source of protein.
- Soy sauce is an excellent source of potassium.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice is high in calories and soy sauce has 48% less calories than wild rice - wild rice has 101 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, wild rice is much lighter in protein, much heavier in carbs and lighter in fat compared to soy sauce per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Soy Sauce | |
|---|---|---|
| Protein | 15% | 57% |
| Carbohydrates | 82% | 34% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 3.3 times less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Wild rice has 125% more dietary fiber than soy sauce - wild rice has 1.8g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Wild rice and soy sauce contain similar amounts of sugar - wild rice has 0.73g 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 104% more protein than wild rice - wild rice has 4g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both wild rice and soy sauce are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin A
Wild rice and soy sauce contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Wild rice and soy sauce contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Wild rice and soy sauce contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Both wild rice and soy sauce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wild Rice | Soy Sauce | |
|---|---|---|
| Thiamin | 0.052 MG | 0.033 MG |
| Riboflavin | 0.087 MG | 0.165 MG |
| Niacin | 1.287 MG | 2.196 MG |
| Pantothenic acid | 0.154 MG | 0.297 MG |
| Vitamin B6 | 0.135 MG | 0.148 MG |
| Folate | 26 UG | 14 UG |
Minerals
calcium
Soy sauce has signficantly more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 142% more iron than wild rice - wild rice has 0.6mg 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 331% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Wild Rice | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.029 G |
| Total | 0.095 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, both wild rice and soy sauce contain significant amounts of linoleic acid.
| Wild Rice | Soy Sauce | |
|---|---|---|
| linoleic acid | 0.119 G | 0.234 G |
| Total | 0.119 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.
Cooked Wild Rice 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 wild rice or soy sauce contain more calories in 100 grams?Wild rice is high in calories and soy sauce has 50% less calories than wild rice - wild rice has 101 calories in 100g and soy sauce has 53 calories.
Is wild rice or soy sauce better for protein?
Soy sauce is a great source of protein and it has 100% more protein than wild rice - wild rice has 4g of protein per 100 grams and soy sauce has 8.1g of protein.
Does wild rice or soy sauce have more carbohydrates?
By weight, soy sauce has 3.3 times fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does wild rice or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 330% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and soy sauce has 435mg of potassium.