Quinoa vs. Soy Sauce

Nutrition comparison of Cooked Quinoa and Soy Sauce

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

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

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

  • Quinoa has more thiamin and folate, however, soy sauce contains more niacin and pantothenic acid.
  • Quinoa is a great source of dietary fiber.
  • Soy sauce has 3.3 times less carbohydrates than quinoa.
  • Soy sauce is a great source of protein.
  • Soy sauce is an excellent source of potassium.
Detailed nutritional comparison of quinoa 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: Quinoa (Quinoa, cooked) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.

Image of Quinoa src
Image of Soy Sauce src

Calories and Carbs

calories

Quinoa is high in calories and soy sauce has 56% less calories than quinoa - quinoa has 120 calories per 100 grams and soy sauce has 53 calories.

For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and heavier in fat compared to soy sauce per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Quinoa Soy Sauce
Protein 15% 57%
Carbohydrates 71% 34%
Fat 15% 9%
Alcohol ~ ~

carbohydrates

Soy sauce has 3.3 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.

dietary fiber

Quinoa is a great source of dietary fiber and it has 250% more dietary fiber than soy sauce - quinoa has 2.8g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.

sugar

Quinoa and soy sauce contain similar amounts of sugar - quinoa has 0.87g 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 85% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and soy sauce has 8.1g of protein.

Fat

saturated fat

Both quinoa and soy sauce are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.

Vitamins

Vitamin A

Quinoa and soy sauce contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.

Vitamin E

Quinoa has more Vitamin E than soy sauce - quinoa has 0.63mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.

The B Vitamins

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

Quinoa Soy Sauce
Thiamin 0.107 MG 0.033 MG
Riboflavin 0.11 MG 0.165 MG
Niacin 0.412 MG 2.196 MG
Pantothenic acid ~ 0.297 MG
Vitamin B6 0.123 MG 0.148 MG
Folate 42 UG 14 UG

Minerals

calcium

Soy sauce has 94% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and soy sauce has 33mg of calcium.

iron

Quinoa and soy sauce contain similar amounts of iron - quinoa has 1.5mg 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 153% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and soy sauce has 435mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Quinoa Soy Sauce
alpha linoleic acid 0.085 G 0.029 G
DHA 0.015 G ~
Total 0.1 G 0.029 G

omega 6s

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

Quinoa Soy Sauce
linoleic acid 0.974 G 0.234 G
other omega 6 0.003 G ~
Total 0.977 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: Quinoa (Quinoa, cooked) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .

Cooked Quinoa 185g

( cup )
Daily Values (%)

Soy Sauce 255g

( cup )
222KCAL 11%
64% calories
135KCAL 7%
39G 16%
200% carbohydrates
13G 5%
5.2G 21%
160% dietary fiber
2G 8%
1.6G 60% sugar 1G
3.6G 6%
140% total fat
1.5G 2%
0.43G 2%
126% saturated fat
0.19G 1%
0.98G 345% monounsaturated fat 0.22G
2G 198% polyunsaturated fat 0.67G
13MG 1%
sodium >999%
14007MG 934%
Vitamins and Minerals
2.8UG 0.4%
>999% Vitamin A
31MG 3%
calcium 171%
84MG 8%
2.8MG 15%
iron 32%
3.7MG 21%
118MG 38%
magnesium 60%
189MG 61%
318MG 14%
potassium 249%
1109MG 48%
0.2MG 18%
150% thiamin (Vit B1)
0.08MG 8%
0.2MG 19%
riboflavin (Vit B2) 110%
0.42MG 38%
0.76MG 5%
niacin (Vit B3) 637%
5.6MG 40%
0.23MG 18%
Vitamin B6 65%
0.38MG 29%
pantothenic acid (Vit B5) >999%
0.76MG 15%
78UG 19%
117% folate (Vit B9)
36UG 9%
1.2MG 8%
>999% Vitamin E
8.1G 16%
protein 159%
21G 42%
43MG 10%
choline 9%
47MG 11%
0.36MG 30%
227% copper
0.11MG 9%
1.2MG 65%
manganese 117%
2.6MG 144%
281MG 40%
phosphorus 51%
423MG 61%
5.2UG 9%
300% selenium
1.3UG 2%
2MG 25%
zinc 10%
2.2MG 28%
132G Water 37% 181G
33G >999% Starch


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

FAQ

Does quinoa or soy sauce contain more calories in 100 grams?
Quinoa is high in calories and soy sauce has 60% less calories than quinoa - quinoa has 120 calories in 100g and soy sauce has 53 calories.

Is quinoa or soy sauce better for protein?
Soy sauce is a great source of protein and it has 90% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and soy sauce has 8.1g of protein.

Does quinoa or soy sauce have more carbohydrates?
By weight, soy sauce has 3.3 times fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and soy sauce has 4.9g of carbohydrates.

Does quinoa or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 150% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and soy sauce has 435mg of potassium.