Soy Sauce vs. Brazil Nut
Nutrition comparison of Soy Sauce and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and brazil nut:
- Both brazil nut and soy sauce are high in potassium and protein.
- Brazil nut has more thiamin, however, soy sauce contains more riboflavin and niacin.
- Brazil nut has signficantly more Vitamin E than soy sauce.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium and dietary fiber.
- Soy sauce has 58% less carbohydrates than brazil nut.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brazil nut is high in calories and soy sauce has 92% less calories than brazil nut - brazil nut has 659 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is much heavier in protein, much heavier in carbs and much lighter in fat compared to brazil nut per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Brazil Nut | |
|---|---|---|
| Protein | 56% | 8% |
| Carbohydrates | 34% | 7% |
| Fat | 10% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 58% less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has 838% more dietary fiber than soy sauce - brazil nut has 7.5g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Brazil nut and soy sauce contain similar amounts of sugar - brazil nut has 2.3g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both brazil nut and soy sauce are high in protein. Brazil nut has 76% more protein than soy sauce - brazil nut has 14.3g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and soy sauce has 100% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than soy sauce - brazil nut has 0.7mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than soy sauce - brazil nut has 5.7mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, soy sauce contains more riboflavin and niacin. Both soy sauce and brazil nut contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Soy Sauce | Brazil Nut | |
|---|---|---|
| Thiamin | 0.033 MG | 0.617 MG |
| Riboflavin | 0.165 MG | 0.035 MG |
| Niacin | 2.196 MG | 0.295 MG |
| Pantothenic acid | 0.297 MG | 0.184 MG |
| Vitamin B6 | 0.148 MG | 0.101 MG |
| Folate | 14 UG | 22 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 385% more calcium than soy sauce - brazil nut has 160mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Brazil nut is a great source of iron and it has 68% more iron than soy sauce - brazil nut has 2.4mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both brazil nut and soy sauce are high in potassium. Brazil nut has 51% more potassium than soy sauce - brazil nut has 659mg 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 soy sauce and brazil nut contain significant amounts of alpha linoleic acid (ALA).
| Soy Sauce | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.036 G |
| Total | 0.029 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than soy sauce per 100 grams.
| Soy Sauce | Brazil Nut | |
|---|---|---|
| linoleic acid | 0.234 G | 24.363 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.234 G | 24.381 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 Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Soy Sauce g
()
|
Daily Values (%) |
Brazil Nut 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 % |
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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% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brazil nut or soy sauce contain more calories in 100 grams?Brazil nut is high in calories and soy sauce has 90% less calories than brazil nut - brazil nut has 659 calories in 100g and soy sauce has 53 calories.
Is brazil nut or soy sauce better for protein?
Both brazil nut and soy sauce are high in protein. Brazil nut has 80% more protein than soy sauce - brazil nut has 14.3g of protein per 100 grams and soy sauce has 8.1g of protein.
Does brazil nut or soy sauce have more carbohydrates?
By weight, soy sauce has 60% fewer carbohydrates than brazil nut - brazil nut has 11.7g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does brazil nut or soy sauce contain more calcium?
Brazil nut is a rich source of calcium and it has 390% more calcium than soy sauce - brazil nut has 160mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does brazil nut or soy sauce contain more potassium?
Both brazil nut and soy sauce are high in potassium. Brazil nut has 50% more potassium than soy sauce - brazil nut has 659mg of potassium in 100 grams and soy sauce has 435mg of potassium.