Granola vs. Soy Sauce
Nutrition comparison of Granola and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and soy sauce:
- Both granola and soy sauce are high in potassium and protein.
- Granola has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Granola is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Soy sauce has signficantly less saturated fat than granola.
- Soy sauce has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and soy sauce has 89% less calories than granola - granola has 489 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, granola is much lighter in protein, heavier in carbs and much heavier in fat compared to soy sauce per calorie. Granola has a macronutrient ratio of 11:44:45 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Soy Sauce | |
|---|---|---|
| Protein | 11% | 57% |
| Carbohydrates | 44% | 34% |
| Fat | 45% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and soy sauce has 91% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Granola is an excellent source of dietary fiber and it has 10 times more dietary fiber than soy sauce - granola has 8.9g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Soy sauce has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both granola and soy sauce are high in protein. Granola has 68% more protein than soy sauce - granola has 13.7g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Soy sauce has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
trans fat
Both granola and soy sauce are low in trans fat - granola has 0.02g of trans fat per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than soy sauce - granola has 1.2mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Granola and soy sauce contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has more Vitamin E than soy sauce - granola has 11.1mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Granola has more Vitamin K than soy sauce - granola has 5.3ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Granola has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both granola and soy sauce contain significant amounts of niacin.
| Granola | Soy Sauce | |
|---|---|---|
| Thiamin | 0.548 MG | 0.033 MG |
| Riboflavin | 0.354 MG | 0.165 MG |
| Niacin | 2.739 MG | 2.196 MG |
| Pantothenic acid | 0.752 MG | 0.297 MG |
| Vitamin B6 | 0.37 MG | 0.148 MG |
| Folate | 84 UG | 14 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 130% more calcium than soy sauce - granola has 76mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Granola is an excellent source of iron and it has 172% more iron than soy sauce - granola has 4mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both granola and soy sauce are high in potassium. Granola has 24% more potassium than soy sauce - granola has 539mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Granola | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.029 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than soy sauce per 100 grams.
| Granola | Soy Sauce | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.234 G |
| Total | 7.247 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.
Granola 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 granola or soy sauce contain more calories in 100 grams?Granola is high in calories and soy sauce has 90% less calories than granola - granola has 489 calories in 100g and soy sauce has 53 calories.
Is granola or soy sauce better for protein?
Both granola and soy sauce are high in protein. Granola has 70% more protein than soy sauce - granola has 13.7g of protein per 100 grams and soy sauce has 8.1g of protein.
Does granola or soy sauce have more carbohydrates?
By weight, granola is high in carbohydrates and soy sauce has 90% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does granola or soy sauce contain more calcium?
Granola is a rich source of calcium and it has 130% more calcium than soy sauce - granola has 76mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does granola or soy sauce contain more iron?
Granola is an abundant source of iron and it has 170% more iron than soy sauce - granola has 4mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does granola or soy sauce contain more potassium?
Both granola and soy sauce are high in potassium. Granola has 20% more potassium than soy sauce - granola has 539mg of potassium in 100 grams and soy sauce has 435mg of potassium.