Soy Sauce vs. Yellow Mustard
Nutrition comparison of Soy Sauce and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and yellow mustard:
- Soy sauce is a great source of protein.
- Soy sauce is an excellent source of potassium.
- Yellow mustard has more thiamin, however, soy sauce contains more riboflavin, niacin and Vitamin B6.
- Yellow mustard is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yellow mustard and soy sauce contain similar amounts of calories - yellow mustard has 60 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is much heavier in protein, much lighter in fat and similar to yellow mustard for carbs. Soy sauce has a macronutrient ratio of 57:34:9 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Yellow Mustard | |
|---|---|---|
| Protein | 57% | 22% |
| Carbohydrates | 34% | 34% |
| Fat | 9% | 44% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow mustard and soy sauce contain similar amounts of carbs - yellow mustard has 5.8g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Yellow mustard is an excellent source of dietary fiber and it has 400% more dietary fiber than soy sauce - yellow mustard has 4g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Yellow mustard and soy sauce contain similar amounts of sugar - yellow mustard has 0.92g 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 118% more protein than yellow mustard - yellow mustard has 3.7g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both yellow mustard and soy sauce are low in saturated fat - yellow mustard has 0.21g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
trans fat
Both yellow mustard and soy sauce are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin C
Yellow mustard and soy sauce contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Yellow mustard and soy sauce contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Yellow mustard has more Vitamin E than soy sauce - yellow mustard has 0.36mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Yellow mustard and soy sauce contain similar amounts of Vitamin K - yellow mustard has 1.4ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Yellow mustard has more thiamin, however, soy sauce contains more riboflavin, niacin and Vitamin B6. Both soy sauce and yellow mustard contain significant amounts of pantothenic acid and folate.
| Soy Sauce | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.033 MG | 0.177 MG |
| Riboflavin | 0.165 MG | 0.07 MG |
| Niacin | 2.196 MG | 0.565 MG |
| Pantothenic acid | 0.297 MG | 0.254 MG |
| Vitamin B6 | 0.148 MG | 0.07 MG |
| Folate | 14 UG | 7 UG |
Minerals
calcium
Yellow mustard is an excellent source of calcium and it has 91% more calcium than soy sauce - yellow mustard has 63mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Yellow mustard and soy sauce contain similar amounts of iron - yellow mustard has 1.6mg 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 186% more potassium than yellow mustard - yellow mustard has 152mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Soy Sauce | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.374 G |
| Total | 0.029 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, both soy sauce and yellow mustard contain significant amounts of linoleic acid.
| Soy Sauce | Yellow Mustard | |
|---|---|---|
| linoleic acid | 0.234 G | 0.363 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.234 G | 0.373 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: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Yellow Mustard (Mustard, prepared, yellow) .
Soy Sauce g
()
|
Daily Values (%) |
Yellow Mustard g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 yellow mustard or soy sauce contain more calories in 100 grams?Yellow mustard and soy sauce contain similar amounts of calories - yellow mustard has 60 calories in 100g and soy sauce has 53 calories.
Is yellow mustard or soy sauce better for protein?
Soy sauce is a great source of protein and it has 120% more protein than yellow mustard - yellow mustard has 3.7g of protein per 100 grams and soy sauce has 8.1g of protein.
Does yellow mustard or soy sauce have more carbohydrates?
By weight, yellow mustard and soy sauce contain similar amounts of carbs - yellow mustard has 5.8g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does yellow mustard or soy sauce contain more calcium?
Yellow mustard is a rich source of calcium and it has 90% more calcium than soy sauce - yellow mustard has 63mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does yellow mustard or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 190% more potassium than yellow mustard - yellow mustard has 152mg of potassium in 100 grams and soy sauce has 435mg of potassium.