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.
Detailed nutritional comparison of wild rice and soy sauce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Wild Rice src
Image of Soy Sauce src

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.

Wild Rice Soy Sauce
Protein 15% 56%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wild Rice or Soy Sauce .

Note: The specific food items compared are: Wild Rice (Wild rice, cooked) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .

Cooked Wild Rice g

()
Daily Values (%)

Soy Sauce g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.