Soy Sauce vs. Cashews

Nutrition comparison of Soy Sauce and Cashews


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

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

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

  • Both cashews and soy sauce are high in potassium and protein.
  • Cashew has more thiamin, pantothenic acid and Vitamin B6, however, soy sauce contains more riboflavin.
  • Cashew is an excellent source of dietary fiber and iron.
  • Soy sauce has 13.7 times less sugar than cashew.
Detailed nutritional comparison of soy sauce and cashews 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 Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Soy Sauce src
Image of Cashews src

Calories and Carbs

calories

Cashew is high in calories and soy sauce has 90% less calories than cashew - cashew has 553 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 cashews per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Sauce Cashews
Protein 56% 13%
Carbohydrates 34% 21%
Fat 10% 67%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and soy sauce has 84% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.

dietary fiber

Cashew is an excellent source of dietary fiber and it has 313% more dietary fiber than soy sauce - cashew has 3.3g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.

sugar

Soy sauce has 13.7 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and soy sauce has 0.4g of sugar.

Protein

protein

Both cashews and soy sauce are high in protein. Cashew has 124% more protein than soy sauce - cashew has 18.2g of protein per 100 grams and soy sauce has 8.1g of protein.

Fat

saturated fat

Cashew is high in saturated fat and soy sauce has 99% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.

Vitamins

Vitamin C

Cashews and soy sauce contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.

Vitamin E

Cashew has more Vitamin E than soy sauce - cashew has 0.9mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.

Vitamin K

Cashew has more Vitamin K than soy sauce - cashew has 34.1ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.

The B Vitamins

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

Soy Sauce Cashews
Thiamin 0.033 MG 0.423 MG
Riboflavin 0.165 MG 0.058 MG
Niacin 2.196 MG 1.062 MG
Pantothenic acid 0.297 MG 0.864 MG
Vitamin B6 0.148 MG 0.417 MG
Folate 14 UG 25 UG

Minerals

calcium

Cashews and soy sauce contain similar amounts of calcium - cashew has 37mg of calcium per 100 grams and soy sauce has 33mg of calcium.

iron

Cashew is an excellent source of iron and it has 361% more iron than soy sauce - cashew has 6.7mg of iron per 100 grams and soy sauce has 1.5mg of iron.

potassium

Both cashews and soy sauce are high in potassium. Cashew has 52% more potassium than soy sauce - cashew has 660mg of potassium per 100 grams and soy sauce has 435mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Soy Sauce Cashews
alpha linoleic acid 0.029 G 0.062 G
Total 0.029 G 0.062 G

omega 6s

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

Soy Sauce Cashews
linoleic acid 0.234 G 7.782 G
other omega 6 ~ 0.266 G
Total 0.234 G 8.048 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 Cashews (Nuts, cashew nuts, raw) .

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FAQ

Does cashews or soy sauce contain more calories in 100 grams?
Cashew is high in calories and soy sauce has 90% less calories than cashew - cashew has 553 calories in 100g and soy sauce has 53 calories.

Is cashews or soy sauce better for protein?
Both cashews and soy sauce are high in protein. Cashew has 120% more protein than soy sauce - cashew has 18.2g of protein per 100 grams and soy sauce has 8.1g of protein.

Does cashews or soy sauce have more carbohydrates?
By weight, cashew is high in carbohydrates and soy sauce has 80% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and soy sauce has 4.9g of carbohydrates.

Does cashews or soy sauce contain more iron?
Cashew is an abundant source of iron and it has 360% more iron than soy sauce - cashew has 6.7mg of iron in 100 grams and soy sauce has 1.5mg of iron.

Does cashews or soy sauce contain more potassium?
Both cashews and soy sauce are high in potassium. Cashew has 50% more potassium than soy sauce - cashew has 660mg of potassium in 100 grams and soy sauce has 435mg of potassium.

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