Greek Yogurt vs. Soy Sauce

Nutrition comparison of Greek Yogurt and Soy Sauce

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

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

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

  • Both greek yogurt and soy sauce are high in protein.
  • Greek yogurt has signficantly more Vitamin A than soy sauce.
  • Greek yogurt is an excellent source of calcium.
  • Soy sauce has 15.8 times less saturated fat than greek yogurt.
  • Soy sauce has more niacin and Vitamin B6, however, greek yogurt contains more Vitamin B12.
  • Soy sauce has signficantly more iron than greek yogurt.
  • Soy sauce is an excellent source of potassium.
Detailed nutritional comparison of greek yogurt 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Soy Sauce src

Calories and Carbs

calories

Greek yogurt and soy sauce contain similar amounts of calories - greek yogurt has 73 calories per 100 grams and soy sauce has 53 calories.

For macronutrient ratios, greek yogurt is lighter in carbs, heavier in fat and similar to soy sauce for protein. Greek yogurt has a macronutrient ratio of 55:22:24 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Soy Sauce
Protein 55% 57%
Carbohydrates 22% 34%
Fat 24% 9%
Alcohol ~ ~

carbohydrates

Both greek yogurt and soy sauce are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.

dietary fiber

Soy sauce has more dietary fiber than greek yogurt - soy sauce has 0.8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt and soy sauce contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and soy sauce has 0.4g of sugar.

Protein

protein

Both greek yogurt and soy sauce are high in protein. Greek yogurt has 22% more protein than soy sauce - greek yogurt has 10g of protein per 100 grams and soy sauce has 8.1g of protein.

Fat

saturated fat

Soy sauce has 15.8 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.

trans fat

Both greek yogurt and soy sauce are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and soy sauce does not contain significant amounts.

cholesterol

Soy sauce has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than soy sauce - greek yogurt has 0.8mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than soy sauce - greek yogurt has 90ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.

Vitamin E

Greek yogurt and soy sauce contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.

Vitamin K

Greek yogurt and soy sauce contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.

The B Vitamins

Soy sauce has more niacin and Vitamin B6, however, greek yogurt contains more Vitamin B12. Both greek yogurt and soy sauce contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.

Greek Yogurt Soy Sauce
Thiamin 0.044 MG 0.033 MG
Riboflavin 0.233 MG 0.165 MG
Niacin 0.197 MG 2.196 MG
Pantothenic acid 0.47 MG 0.297 MG
Vitamin B6 0.055 MG 0.148 MG
Folate 12 UG 14 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 248% more calcium than soy sauce - greek yogurt has 115mg of calcium per 100 grams and soy sauce has 33mg of calcium.

iron

Soy sauce has signficantly more iron than greek yogurt - greek yogurt has 0.04mg 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 209% more potassium than greek yogurt - greek yogurt has 141mg 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 greek yogurt per 100 grams.

Greek Yogurt Soy Sauce
alpha linoleic acid 0.007 G 0.029 G
Total 0.007 G 0.029 G

omega 6s

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

Greek Yogurt Soy Sauce
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.234 G
Total 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .

Greek Yogurt g

()
Daily Values (%)

Soy Sauce g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does greek yogurt or soy sauce contain more calories in 100 grams?
Greek yogurt and soy sauce contain similar amounts of calories - greek yogurt has 73 calories in 100g and soy sauce has 53 calories.

Is greek yogurt or soy sauce better for protein?
Both greek yogurt and soy sauce are high in protein. Greek yogurt has 20% more protein than soy sauce - greek yogurt has 10g of protein per 100 grams and soy sauce has 8.1g of protein.

Does greek yogurt or soy sauce have more carbohydrates?
By weight, both greek yogurt and soy sauce are low in carbohydrates - greek yogurt has 3.9g of carbs for 100g and soy sauce has 4.9g of carbohydrates.

Does greek yogurt or soy sauce contain more calcium?
Greek yogurt is a rich source of calcium and it has 250% more calcium than soy sauce - greek yogurt has 115mg of calcium in 100 grams and soy sauce has 33mg of calcium.

Does greek yogurt or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 210% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and soy sauce has 435mg of potassium.