Egg vs. Soy Sauce
Nutrition comparison of Egg and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and soy sauce:
- Both egg and soy sauce are high in protein.
- Egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, soy sauce contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than soy sauce.
- Soy sauce has 41.8 times less saturated fat than egg.
- Soy sauce is an excellent source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and soy sauce has 63% less calories than egg - egg has 143 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, egg is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy sauce per calorie. Egg has a macronutrient ratio of 36:2:62 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Soy Sauce | |
|---|---|---|
| Protein | 36% | 57% |
| Carbohydrates | 2% | 34% |
| Fat | 62% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and soy sauce are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Soy sauce has more dietary fiber than egg - soy sauce has 0.8g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and soy sauce contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both egg and soy sauce are high in protein. Egg has 54% more protein than soy sauce - egg has 12.6g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Soy sauce has 41.8 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
trans fat
Both egg and soy sauce are low in trans fat - egg has 0.04g of trans fat per 100 grams and soy sauce does not contain significant amounts.
cholesterol
Egg is high in cholesterol and soy sauce has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than soy sauce - egg has 160ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than soy sauce - egg has 82iu of Vitamin D per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than soy sauce - egg has 1.1mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Egg and soy sauce contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, soy sauce contains more niacin. Both egg and soy sauce contain significant amounts of thiamin and Vitamin B6.
| Egg | Soy Sauce | |
|---|---|---|
| Thiamin | 0.04 MG | 0.033 MG |
| Riboflavin | 0.457 MG | 0.165 MG |
| Niacin | 0.075 MG | 2.196 MG |
| Pantothenic acid | 1.533 MG | 0.297 MG |
| Vitamin B6 | 0.17 MG | 0.148 MG |
| Folate | 47 UG | 14 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 70% more calcium than soy sauce - egg has 56mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Egg and soy sauce contain similar amounts of iron - egg has 1.8mg 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 215% more potassium than egg - egg has 138mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than soy sauce per 100 grams. Both egg and soy sauce contain significant amounts of alpha linoleic acid (ALA).
| Egg | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.029 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than soy sauce per 100 grams.
| Egg | Soy Sauce | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.234 G |
| Total | 1.577 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.
Egg g
()
|
Daily Values (%) |
Soy Sauce 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 egg or soy sauce contain more calories in 100 grams?Egg is high in calories and soy sauce has 60% less calories than egg - egg has 143 calories in 100g and soy sauce has 53 calories.
Is egg or soy sauce better for protein?
Both egg and soy sauce are high in protein. Egg has 50% more protein than soy sauce - egg has 12.6g of protein per 100 grams and soy sauce has 8.1g of protein.
Does egg or soy sauce have more carbohydrates?
By weight, both egg and soy sauce are low in carbohydrates - egg has 0.72g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does egg or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 220% more potassium than egg - egg has 138mg of potassium in 100 grams and soy sauce has 435mg of potassium.