Yogurt vs. Soy Sauce
Nutrition comparison of Yogurt and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and soy sauce:
- Soy sauce has 10.6 times less sugar than yogurt.
- Soy sauce has 27.7 times less saturated fat than yogurt.
- Soy sauce has more niacin and Vitamin B6, however, yogurt contains more Vitamin B12.
- Soy sauce is a great source of protein.
- Soy sauce is an excellent source of potassium.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yogurt and soy sauce contain similar amounts of calories - yogurt has 61 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, yogurt is much lighter in protein, lighter in carbs and much heavier in fat compared to soy sauce per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Soy Sauce | |
|---|---|---|
| Protein | 22% | 57% |
| Carbohydrates | 30% | 34% |
| Fat | 48% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and soy sauce are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Soy sauce has more dietary fiber than yogurt - soy sauce has 0.8g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Soy sauce has 10.6 times less sugar than yogurt - yogurt has 4.7g 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 135% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Soy sauce has 27.7 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
cholesterol
Soy sauce has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and soy sauce contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than soy sauce - yogurt has 27ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin D
Yogurt and soy sauce contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Yogurt and soy sauce contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Yogurt and soy sauce contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more niacin and Vitamin B6, however, yogurt contains more Vitamin B12. Both yogurt and soy sauce contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Yogurt | Soy Sauce | |
|---|---|---|
| Thiamin | 0.029 MG | 0.033 MG |
| Riboflavin | 0.142 MG | 0.165 MG |
| Niacin | 0.075 MG | 2.196 MG |
| Pantothenic acid | 0.389 MG | 0.297 MG |
| Vitamin B6 | 0.032 MG | 0.148 MG |
| Folate | 7 UG | 14 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 267% more calcium than soy sauce - yogurt has 121mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 28 times more iron than yogurt - yogurt has 0.05mg 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 181% more potassium than yogurt - yogurt has 155mg 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 yogurt and soy sauce contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.029 G |
| Total | 0.027 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than yogurt per 100 grams.
| Yogurt | Soy Sauce | |
|---|---|---|
| linoleic acid | 0.065 G | 0.234 G |
| Total | 0.065 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.
Yogurt 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 yogurt or soy sauce contain more calories in 100 grams?Yogurt and soy sauce contain similar amounts of calories - yogurt has 61 calories in 100g and soy sauce has 53 calories.
Is yogurt or soy sauce better for protein?
Soy sauce is a great source of protein and it has 140% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and soy sauce has 8.1g of protein.
Does yogurt or soy sauce have more carbohydrates?
By weight, both yogurt and soy sauce are low in carbohydrates - yogurt has 4.7g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does yogurt or soy sauce contain more calcium?
Yogurt is a rich source of calcium and it has 270% more calcium than soy sauce - yogurt has 121mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does yogurt or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 180% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and soy sauce has 435mg of potassium.