Soy Sauce vs. Water Chestnut
Nutrition comparison of Soy Sauce and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and water chestnut:
- Both water chestnut and soy sauce are high in potassium.
- Soy sauce has 11 times less sugar than water chestnut.
- Soy sauce has 3.8 times less carbohydrates than water chestnut.
- Soy sauce is a great source of protein.
- Water chestnut has more thiamin and Vitamin B6, however, soy sauce contains more niacin.
- Water chestnut is a great source of dietary fiber.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy sauce has 45% less calories than water chestnut - water chestnut has 97 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is much heavier in protein, much lighter in carbs and heavier in fat compared to water chestnut per calorie. Soy sauce has a macronutrient ratio of 56:34:9 and for water chestnut, 6:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Water Chestnut | |
|---|---|---|
| Protein | 56% | 6% |
| Carbohydrates | 34% | 94% |
| Fat | 9% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 3.8 times less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Water chestnut is a great source of dietary fiber and it has 275% more dietary fiber than soy sauce - water chestnut has 3g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Soy sauce has 11 times less sugar than water chestnut - water chestnut has 4.8g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Soy sauce is a great source of protein and it has 481% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both water chestnut and soy sauce are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Water chestnut has more Vitamin C than soy sauce - water chestnut has 4mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Water chestnut has more Vitamin E than soy sauce - water chestnut has 1.2mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Water chestnut and soy sauce contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Water chestnut has more thiamin and Vitamin B6, however, soy sauce contains more niacin. Both soy sauce and water chestnut contain significant amounts of riboflavin, pantothenic acid and folate.
| Soy Sauce | Water Chestnut | |
|---|---|---|
| Thiamin | 0.033 MG | 0.14 MG |
| Riboflavin | 0.165 MG | 0.2 MG |
| Niacin | 2.196 MG | 1 MG |
| Pantothenic acid | 0.297 MG | 0.479 MG |
| Vitamin B6 | 0.148 MG | 0.328 MG |
| Folate | 14 UG | 16 UG |
Minerals
calcium
Soy sauce has 200% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 23 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both water chestnut and soy sauce are high in potassium. Water chestnut has 34% more potassium than soy sauce - water chestnut has 584mg 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 water chestnut per 100 grams.
| Soy Sauce | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.01 G |
| Total | 0.029 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than water chestnut per 100 grams.
| Soy Sauce | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.234 G | 0.032 G |
| Total | 0.234 G | 0.032 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 Water Chestnut .
Note: The specific food items compared are: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Water Chestnut (Waterchestnuts, chinese, raw) .
Soy Sauce g
()
|
Daily Values (%) |
Water Chestnut 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
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% |
|
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% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 water chestnut or soy sauce contain more calories in 100 grams?Soy sauce has 50% less calories than water chestnut - water chestnut has 97 calories in 100g and soy sauce has 53 calories.
Is water chestnut or soy sauce better for protein?
Soy sauce is a great source of protein and it has 480% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and soy sauce has 8.1g of protein.
Does water chestnut or soy sauce have more carbohydrates?
By weight, soy sauce has 3.8 times fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does water chestnut or soy sauce contain more potassium?
Both water chestnut and soy sauce are high in potassium. Water chestnut has 30% more potassium than soy sauce - water chestnut has 584mg of potassium in 100 grams and soy sauce has 435mg of potassium.