Soy Sauce vs. Almonds
Nutrition comparison of Soy Sauce and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and almonds:
- Both almonds and soy sauce are high in potassium and protein.
- Almond has more thiamin, riboflavin and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Soy sauce has 3.3 times less carbohydrates than almond.
- Soy sauce has signficantly less saturated fat than almond.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and soy sauce has 91% less calories than almond - almond has 579 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is much heavier in protein, heavier in carbs and much lighter in fat compared to almonds per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Almonds | |
|---|---|---|
| Protein | 56% | 14% |
| Carbohydrates | 34% | 14% |
| Fat | 10% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 3.3 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 14 times more dietary fiber than soy sauce - almond has 12.5g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Almonds and soy sauce contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both almonds and soy sauce are high in protein. Almond has 160% more protein than soy sauce - almond has 21.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Soy sauce has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
trans fat
Both almonds and soy sauce are low in trans fat - almond has 0.02g of trans fat per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin A
Almonds and soy sauce contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than soy sauce - almond has 25.6mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and folate. Both soy sauce and almonds contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Soy Sauce | Almonds | |
|---|---|---|
| Thiamin | 0.033 MG | 0.205 MG |
| Riboflavin | 0.165 MG | 1.138 MG |
| Niacin | 2.196 MG | 3.618 MG |
| Pantothenic acid | 0.297 MG | 0.471 MG |
| Vitamin B6 | 0.148 MG | 0.137 MG |
| Folate | 14 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 715% more calcium than soy sauce - almond has 269mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Almond is an excellent source of iron and it has 156% more iron than soy sauce - almond has 3.7mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both almonds and soy sauce are high in potassium. Almond has 69% more potassium than soy sauce - almond has 733mg 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 almond per 100 grams.
| Soy Sauce | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.003 G |
| Total | 0.029 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than soy sauce per 100 grams.
| Soy Sauce | Almonds | |
|---|---|---|
| linoleic acid | 0.234 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.234 G | 12.326 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.
Soy Sauce g
()
|
Daily Values (%) |
Almonds 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 almonds or soy sauce contain more calories in 100 grams?Almond is high in calories and soy sauce has 90% less calories than almond - almond has 579 calories in 100g and soy sauce has 53 calories.
Is almonds or soy sauce better for protein?
Both almonds and soy sauce are high in protein. Almond has 160% more protein than soy sauce - almond has 21.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Does almonds or soy sauce have more carbohydrates?
By weight, soy sauce has 3.3 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does almonds or soy sauce contain more calcium?
Almond is a rich source of calcium and it has 720% more calcium than soy sauce - almond has 269mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does almonds or soy sauce contain more iron?
Almond is an abundant source of iron and it has 160% more iron than soy sauce - almond has 3.7mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does almonds or soy sauce contain more potassium?
Both almonds and soy sauce are high in potassium. Almond has 70% more potassium than soy sauce - almond has 733mg of potassium in 100 grams and soy sauce has 435mg of potassium.