Soy Sauce vs. Onion

Nutrition comparison of Soy Sauce and Onion

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

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

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

  • Soy sauce has more riboflavin, niacin and pantothenic acid.
  • Soy sauce is a great source of protein.
  • Soy sauce is an excellent source of potassium.
Detailed nutritional comparison of soy sauce and onion 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: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.

Image of Soy Sauce src
Image of Onion src

Calories and Carbs

calories

Onion and soy sauce contain similar amounts of calories - onion has 40 calories per 100 grams and soy sauce has 53 calories.

For macronutrient ratios, soy sauce is much heavier in protein, much lighter in carbs and heavier in fat compared to onion per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Sauce Onion
Protein 56% 11%
Carbohydrates 34% 87%
Fat 10% 3%
Alcohol ~ ~

carbohydrates

Onion and soy sauce contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.

dietary fiber

Onion has 113% more dietary fiber than soy sauce - onion has 1.7g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.

sugar

Onion and soy sauce contain similar amounts of sugar - onion has 4.2g 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 640% more protein than onion - onion has 1.1g of protein per 100 grams and soy sauce has 8.1g of protein.

Fat

saturated fat

Both onion and soy sauce are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.

Vitamins

Vitamin C

Onion has more Vitamin C than soy sauce - onion has 7.4mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.

Vitamin A

Onion and soy sauce contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.

Vitamin E

Onion and soy sauce contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.

Vitamin K

Onion and soy sauce contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.

The B Vitamins

Soy sauce has more riboflavin, niacin and pantothenic acid. Both soy sauce and onion contain significant amounts of thiamin, Vitamin B6 and folate.

Soy Sauce Onion
Thiamin 0.033 MG 0.046 MG
Riboflavin 0.165 MG 0.027 MG
Niacin 2.196 MG 0.116 MG
Pantothenic acid 0.297 MG 0.123 MG
Vitamin B6 0.148 MG 0.12 MG
Folate 14 UG 19 UG

Minerals

calcium

Soy sauce has 43% more calcium than onion - onion has 23mg of calcium per 100 grams and soy sauce has 33mg of calcium.

iron

Soy sauce has 590% more iron than onion - onion has 0.21mg 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 198% more potassium than onion - onion has 146mg of potassium per 100 grams and soy sauce has 435mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Soy Sauce Onion
alpha linoleic acid 0.029 G 0.004 G
Total 0.029 G 0.004 G

omega 6s

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

Soy Sauce Onion
linoleic acid 0.234 G 0.013 G
Total 0.234 G 0.013 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 Onion (Onions, raw) .

Soy Sauce 16g

( tbsp )
Daily Values (%)

Onion 160g

( cup, chopped )
8.5KCAL 0.4%
calories 653%
64KCAL 3%
0.79G 0.3%
carbohydrates >999%
15G 6%
0.13G 1%
dietary fiber >999%
2.7G 11%
0.06G sugar >999% 6.8G
0.09G 0.1%
total fat 78%
0.16G 0.3%
0.01G 0.1%
saturated fat 594%
0.07G 0.4%
0.01G monounsaturated fat 99% 0.02G
0.04G 33% polyunsaturated fat 0.03G
879MG 59%
>999% sodium
6.4MG 0.4%
Vitamins and Minerals
Vitamin A >999%
0.96UG 0.1%
Vitamin C >999%
12MG 16%
5.3MG 1%
calcium 598%
37MG 4%
0.23MG 1%
iron 48%
0.34MG 2%
12MG 4%
magnesium 33%
16MG 5%
70MG 3%
potassium 234%
234MG 10%
0.01MG 1%
thiamin (Vit B1) 594%
0.07MG 7%
0.03MG 2%
riboflavin (Vit B2) 33%
0.04MG 4%
0.35MG 3%
84% niacin (Vit B3)
0.19MG 1%
0.02MG 2%
Vitamin B6 846%
0.19MG 15%
0.05MG 1%
pantothenic acid (Vit B5) 299%
0.2MG 4%
2.2UG 1%
folate (Vit B9) >999%
30UG 8%
Vitamin E >999%
0.03MG 0.2%
Vitamin K >999%
0.64UG 1%
1.3G 3%
protein 38%
1.8G 4%
2.9MG 1%
choline 238%
9.8MG 2%
0.01MG 1%
copper 495%
0.06MG 5%
fluoride >999%
1.8UG 0.1%
0.16MG 9%
manganese 31%
0.21MG 12%
27MG 4%
phosphorus 70%
46MG 7%
0.08UG 0.1%
selenium 899%
0.8UG 2%
0.14MG 2%
zinc 93%
0.27MG 3%
11G Water >999% 143G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does onion or soy sauce contain more calories in 100 grams?
Onion and soy sauce contain similar amounts of calories - onion has 40 calories in 100g and soy sauce has 53 calories.

Is onion or soy sauce better for protein?
Soy sauce is a great source of protein and it has 640% more protein than onion - onion has 1.1g of protein per 100 grams and soy sauce has 8.1g of protein.

Does onion or soy sauce have more carbohydrates?
By weight, onion and soy sauce contain similar amounts of carbs - onion has 9.3g of carbs for 100g and soy sauce has 4.9g of carbohydrates.

Does onion or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 200% more potassium than onion - onion has 146mg of potassium in 100 grams and soy sauce has 435mg of potassium.