Soy Sauce vs. Turkey
Nutrition comparison of Soy Sauce and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and turkey:
- Both turkey and soy sauce are high in potassium and protein.
- Soy sauce has 28.5 times less saturated fat than turkey.
- Soy sauce has signficantly less cholesterol than turkey.
- Turkey has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and soy sauce has 72% less calories than turkey - turkey has 189 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Turkey | |
|---|---|---|
| Protein | 56% | 63% |
| Carbohydrates | 34% | ~ |
| Fat | 10% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and soy sauce are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Soy sauce has more dietary fiber than turkey - soy sauce has 0.8g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Soy sauce and turkey contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both turkey and soy sauce are high in protein. Turkey has 251% more protein than soy sauce - turkey has 28.6g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Soy sauce has 28.5 times less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
trans fat
Both turkey and soy sauce are low in trans fat - turkey has 0.1g of trans fat per 100 grams and soy sauce does not contain significant amounts.
cholesterol
Soy sauce has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin A
Turkey has more Vitamin A than soy sauce - turkey has 12ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than soy sauce - turkey has 15iu of Vitamin D per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Turkey and soy sauce contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Turkey has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both soy sauce and turkey contain significant amounts of thiamin, riboflavin and folate.
| Soy Sauce | Turkey | |
|---|---|---|
| Thiamin | 0.033 MG | 0.045 MG |
| Riboflavin | 0.165 MG | 0.281 MG |
| Niacin | 2.196 MG | 9.573 MG |
| Pantothenic acid | 0.297 MG | 0.948 MG |
| Vitamin B6 | 0.148 MG | 0.616 MG |
| Folate | 14 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Soy sauce has 136% more calcium than turkey - turkey has 14mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Turkey and soy sauce contain similar amounts of iron - turkey has 1.1mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both turkey and soy sauce are high in potassium. Soy sauce has 82% more potassium than turkey - turkey has 239mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Soy Sauce | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.029 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than soy sauce per 100 grams.
| Soy Sauce | Turkey | |
|---|---|---|
| linoleic acid | 0.234 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.234 G | 1.883 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.
Soy Sauce g
()
|
Daily Values (%) |
Cooked Turkey 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 turkey or soy sauce contain more calories in 100 grams?Turkey is high in calories and soy sauce has 70% less calories than turkey - turkey has 189 calories in 100g and soy sauce has 53 calories.
Is turkey or soy sauce better for protein?
Both turkey and soy sauce are high in protein. Turkey has 250% more protein than soy sauce - turkey has 28.6g of protein per 100 grams and soy sauce has 8.1g of protein.
Does turkey or soy sauce have more carbohydrates?
By weight, both turkey and soy sauce are low in carbohydrates - turkey has 0.06g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does turkey or soy sauce contain more potassium?
Both turkey and soy sauce are high in potassium. Soy sauce has 80% more potassium than turkey - turkey has 239mg of potassium in 100 grams and soy sauce has 435mg of potassium.