Soy Sauce vs. Sesame Seeds
Nutrition comparison of Soy Sauce and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and sesame seeds:
- Both sesame seeds and soy sauce are high in potassium and protein.
- Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, soy sauce contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, dietary fiber and iron.
- Soy sauce has 4.2 times less carbohydrates than sesame seed.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and soy sauce has 91% less calories than sesame seed - sesame seed has 565 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 sesame seeds per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Sesame Seeds | |
|---|---|---|
| Protein | 56% | 11% |
| Carbohydrates | 34% | 17% |
| Fat | 10% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 4.2 times less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 16 times more dietary fiber than soy sauce - sesame seed has 14g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Soy sauce and sesame seeds contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and soy sauce are high in protein. Sesame seed has 108% more protein than soy sauce - sesame seed has 17g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and soy sauce has 99% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin A
Sesame seeds and soy sauce contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, soy sauce contains more pantothenic acid. Both soy sauce and sesame seeds contain significant amounts of riboflavin.
| Soy Sauce | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.033 MG | 0.803 MG |
| Riboflavin | 0.165 MG | 0.251 MG |
| Niacin | 2.196 MG | 4.581 MG |
| Pantothenic acid | 0.297 MG | 0.051 MG |
| Vitamin B6 | 0.148 MG | 0.802 MG |
| Folate | 14 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 28 times more calcium than soy sauce - sesame seed has 989mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 918% more iron than soy sauce - sesame seed has 14.8mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both sesame seeds and soy sauce are high in potassium. Sesame seed has a little more potassium (9%) than soy sauce by weight - sesame seed has 475mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Soy Sauce | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.363 G |
| Total | 0.029 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than soy sauce per 100 grams.
| Soy Sauce | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.234 G | 20.654 G |
| Total | 0.234 G | 20.654 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Soy Sauce g
()
|
Daily Values (%) |
Sesame Seeds g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or soy sauce contain more calories in 100 grams?Sesame seed is high in calories and soy sauce has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and soy sauce has 53 calories.
Is sesame seeds or soy sauce better for protein?
Both sesame seeds and soy sauce are high in protein. Sesame seed has 110% more protein than soy sauce - sesame seed has 17g of protein per 100 grams and soy sauce has 8.1g of protein.
Does sesame seeds or soy sauce have more carbohydrates?
By weight, soy sauce has 4.2 times fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does sesame seeds or soy sauce contain more calcium?
Sesame seed is a rich source of calcium and it has 28 times more calcium than soy sauce - sesame seed has 989mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does sesame seeds or soy sauce contain more iron?
Sesame seed is an abundant source of iron and it has 920% more iron than soy sauce - sesame seed has 14.8mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does sesame seeds or soy sauce contain more potassium?
Both sesame seeds and soy sauce are high in potassium. Sesame seed has a little more potassium ( 10%) than soy sauce by weight - sesame seed has 475mg of potassium in 100 grams and soy sauce has 435mg of potassium.