Oats vs. Soy Sauce

Nutrition comparison of Oats and Soy Sauce

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oats versus soy sauce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oats and soy sauce:

  • Both oats and soy sauce are high in potassium and protein.
  • Oat has more thiamin, pantothenic acid and folate, however, soy sauce contains more niacin.
  • Oat is a great source of calcium.
  • Oat is an excellent source of dietary fiber and iron.
  • Soy sauce has 15.6 times less saturated fat than oat.
Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.

Image of Oats src
Image of Soy Sauce src

Calories and Carbs

calories

Oat is high in calories and soy sauce has 86% less calories than oat - oat has 389 calories per 100 grams and soy sauce has 53 calories.

For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and heavier in fat compared to soy sauce per calorie. Oats has a macronutrient ratio of 17:67:16 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Soy Sauce
Protein 17% 57%
Carbohydrates 67% 34%
Fat 16% 9%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and soy sauce has 93% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.

dietary fiber

Oat is an excellent source of dietary fiber and it has 12 times more dietary fiber than soy sauce - oat has 10.6g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.

sugar

Soy sauce and oats contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Both oats and soy sauce are high in protein. Oat has 107% more protein than soy sauce - oat has 16.9g of protein per 100 grams and soy sauce has 8.1g of protein.

Fat

saturated fat

Soy sauce has 15.6 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.

Vitamins

The B Vitamins

Oat has more thiamin, pantothenic acid and folate, however, soy sauce contains more niacin. Both oats and soy sauce contain significant amounts of riboflavin and Vitamin B6.

Oats Soy Sauce
Thiamin 0.763 MG 0.033 MG
Riboflavin 0.139 MG 0.165 MG
Niacin 0.961 MG 2.196 MG
Pantothenic acid 1.349 MG 0.297 MG
Vitamin B6 0.119 MG 0.148 MG
Folate 56 UG 14 UG

Minerals

calcium

Oat is a great source of calcium and it has 64% more calcium than soy sauce - oat has 54mg of calcium per 100 grams and soy sauce has 33mg of calcium.

iron

Oat is an excellent source of iron and it has 226% more iron than soy sauce - oat has 4.7mg of iron per 100 grams and soy sauce has 1.5mg of iron.

potassium

Both oats and soy sauce are high in potassium. Oat is very similar to oat for potassium - oat has 429mg of potassium per 100 grams and soy sauce has 435mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than soy sauce per 100 grams.

Oats Soy Sauce
alpha linoleic acid 0.111 G 0.029 G
Total 0.111 G 0.029 G

omega 6s

Comparing omega-6 fatty acids, oat has more linoleic acid than soy sauce per 100 grams.

Oats Soy Sauce
linoleic acid 2.424 G 0.234 G
Total 2.424 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.

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .

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FAQ

Does oats or soy sauce contain more calories in 100 grams?
Oat is high in calories and soy sauce has 90% less calories than oat - oat has 389 calories in 100g and soy sauce has 53 calories.

Is oats or soy sauce better for protein?
Both oats and soy sauce are high in protein. Oat has 110% more protein than soy sauce - oat has 16.9g of protein per 100 grams and soy sauce has 8.1g of protein.

Does oats or soy sauce have more carbohydrates?
By weight, oat is high in carbohydrates and soy sauce has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and soy sauce has 4.9g of carbohydrates.

Does oats or soy sauce contain more iron?
Oat is an abundant source of iron and it has 230% more iron than soy sauce - oat has 4.7mg of iron in 100 grams and soy sauce has 1.5mg of iron.

Does oats or soy sauce contain more potassium?
Both oats and soy sauce are high in potassium. Oat is very similar to oat for potassium - oat has 429mg of potassium in 100 grams and soy sauce has 435mg of potassium.