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.
Detailed nutritional comparison of egg 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: 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.


Image of Egg src
Image of Soy Sauce src

Here's an infographic summarizing the nutritional differences between egg and soy sauce. marks particularly rich nutrients.


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.

Egg Soy Sauce
Protein 36% 56%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Egg or Soy Sauce .

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .

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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.

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