Soy Sauce vs. Sunflower Seeds
Nutrition comparison of Soy Sauce and Sunflower 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
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and sunflower seeds:
- Both sunflower seeds and soy sauce are high in potassium and protein.
- Soy sauce has 3.1 times less carbohydrates than sunflower seed.
- Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and soy sauce has 91% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and soy sauce has 53 calories.
| Soy Sauce | Sunflower Seeds | |
|---|---|---|
| Protein | 56% | 10% |
| Carbohydrates | 34% | 12% |
| Fat | 9% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 3.1 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 13 times more dietary fiber than soy sauce - sunflower seed has 11.5g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Soy sauce and sunflower seeds contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and soy sauce are high in protein. Sunflower seed has 111% more protein than soy sauce - sunflower seed has 17.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and soy sauce has 99% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than soy sauce - sunflower seed has 1.4mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate. Both soy sauce and sunflower seeds contain significant amounts of riboflavin and niacin.
| Soy Sauce | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.033 MG | 0.325 MG |
| Riboflavin | 0.165 MG | 0.285 MG |
| Niacin | 2.196 MG | 4.198 MG |
| Pantothenic acid | 0.297 MG | 7.056 MG |
| Vitamin B6 | 0.148 MG | 0.805 MG |
| Folate | 14 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 73% more calcium than soy sauce - sunflower seed has 57mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 370% more iron than soy sauce - sunflower seed has 6.8mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both sunflower seeds and soy sauce are high in potassium. Sunflower seed has 13% more potassium than soy sauce - sunflower seed has 491mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Soy Sauce | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.079 G |
| Total | 0.029 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than soy sauce per 100 grams.
| Soy Sauce | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.234 G | 37.39 G |
| Total | 0.234 G | 37.39 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 Soy Sauce or Sunflower Seeds .
Note: The specific food items compared are: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Soy Sauce g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
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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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 sunflower seeds or soy sauce contain more calories in 100 grams?Sunflower seed is high in calories and soy sauce has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and soy sauce has 53 calories.
Is sunflower seeds or soy sauce better for protein?
Both sunflower seeds and soy sauce are high in protein. Sunflower seed has 110% more protein than soy sauce - sunflower seed has 17.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Does sunflower seeds or soy sauce have more carbohydrates?
By weight, soy sauce has 3.1 times fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does sunflower seeds or soy sauce contain more iron?
Sunflower seed is an abundant source of iron and it has 370% more iron than soy sauce - sunflower seed has 6.8mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does sunflower seeds or soy sauce contain more potassium?
Both sunflower seeds and soy sauce are high in potassium. Sunflower seed has 10% more potassium than soy sauce - sunflower seed has 491mg of potassium in 100 grams and soy sauce has 435mg of potassium.