Wheat Flour vs. Soy Sauce

Nutrition comparison of Wheat Flour and Soy Sauce

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

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

For a quick recap of significant nutrients and differences in wheat flour and soy sauce:

  • Both wheat flour and soy sauce are high in protein.
  • Soy sauce is an excellent source of potassium.
  • Wheat flour has more thiamin, riboflavin, niacin and folate, however, soy sauce contains more Vitamin B6.
  • Wheat flour is a great source of dietary fiber.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat flour 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: Wheat Flour (Wheat flour, white, bread, enriched) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Soy Sauce src

Calories and Carbs

calories

Wheat flour is high in calories and soy sauce has 85% less calories than wheat flour - wheat flour has 361 calories per 100 grams and soy sauce has 53 calories.

Wheat Flour Soy Sauce
Protein 14% 56%
Carbohydrates 82% 34%
Fat 4% 9%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and soy sauce has 93% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.

dietary fiber

Wheat flour is a great source of dietary fiber and it has 200% more dietary fiber than soy sauce - wheat flour has 2.4g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.

sugar

Wheat flour and soy sauce contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and soy sauce has 0.4g of sugar.

Protein

protein

Both wheat flour and soy sauce are high in protein. Wheat flour has 47% more protein than soy sauce - wheat flour has 12g of protein per 100 grams and soy sauce has 8.1g of protein.

Fat

saturated fat

Both wheat flour and soy sauce are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.

Vitamins

Vitamin A

Wheat flour and soy sauce contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.

Vitamin E

Wheat flour has more Vitamin E than soy sauce - wheat flour has 0.4mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.

Vitamin K

Wheat flour and soy sauce contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin and folate, however, soy sauce contains more Vitamin B6. Both wheat flour and soy sauce contain significant amounts of pantothenic acid.

Wheat Flour Soy Sauce
Thiamin 0.812 MG 0.033 MG
Riboflavin 0.512 MG 0.165 MG
Niacin 7.554 MG 2.196 MG
Pantothenic acid 0.438 MG 0.297 MG
Vitamin B6 0.037 MG 0.148 MG
Folate 183 UG 14 UG

Minerals

calcium

Soy sauce has 120% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and soy sauce has 33mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 204% more iron than soy sauce - wheat flour has 4.4mg 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 335% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and soy sauce has 435mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both wheat flour and soy sauce contain significant amounts of alpha linoleic acid (ALA).

Wheat Flour Soy Sauce
alpha linoleic acid 0.043 G 0.029 G
Total 0.043 G 0.029 G

omega 6s

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

Wheat Flour Soy Sauce
linoleic acid 0.685 G 0.234 G
Total 0.685 G 0.234 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 Wheat Flour or Soy Sauce .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .

Wheat Flour 100g

( 100 g )
Daily Values (%)

Soy Sauce 100g

( 100 g )
361KCAL 18%
581% calories
53KCAL 3%
73G 29%
>999% carbohydrates
4.9G 2%
2.4G 10%
200% dietary fiber
0.8G 3%
0.31G sugar 29% 0.4G
1.7G 3%
198% total fat
0.57G 1%
0.24G 1%
243% saturated fat
0.07G 0.4%
0.14G 55% monounsaturated fat 0.09G
0.73G 181% polyunsaturated fat 0.26G
2MG 0.1%
sodium >999%
5493MG 366%
Vitamins and Minerals
0.6UG 0.1%
>999% Vitamin A
15MG 2%
calcium 120%
33MG 3%
4.4MG 25%
193% iron
1.5MG 8%
25MG 8%
magnesium 196%
74MG 24%
100MG 4%
potassium 335%
435MG 19%
0.81MG 74%
>999% thiamin (Vit B1)
0.03MG 3%
0.51MG 47%
200% riboflavin (Vit B2)
0.17MG 15%
7.6MG 54%
245% niacin (Vit B3)
2.2MG 16%
0.04MG 3%
Vitamin B6 274%
0.15MG 11%
0.44MG 9%
47% pantothenic acid (Vit B5)
0.3MG 6%
183UG 46%
>999% folate (Vit B9)
14UG 4%
0.4MG 3%
>999% Vitamin E
0.3UG 0.3%
>999% Vitamin K
12G 24%
48% protein
8.1G 16%
10MG 2%
choline 80%
18MG 4%
0.18MG 15%
349% copper
0.04MG 4%
0.79MG 44%
manganese 27%
1MG 57%
97MG 14%
phosphorus 71%
166MG 24%
40UG 72%
>999% selenium
0.5UG 1%
0.85MG 11%
zinc 2%
0.87MG 11%
13G Water 446% 71G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does wheat flour or soy sauce contain more calories in 100 grams?
Wheat flour is high in calories and soy sauce has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and soy sauce has 53 calories.

Is wheat flour or soy sauce better for protein?
Both wheat flour and soy sauce are high in protein. Wheat flour has 50% more protein than soy sauce - wheat flour has 12g of protein per 100 grams and soy sauce has 8.1g of protein.

Does wheat flour or soy sauce have more carbohydrates?
By weight, wheat flour is high in carbohydrates and soy sauce has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and soy sauce has 4.9g of carbohydrates.

Does wheat flour or soy sauce contain more iron?
Wheat flour is an abundant source of iron and it has 200% more iron than soy sauce - wheat flour has 4.4mg of iron in 100 grams and soy sauce has 1.5mg of iron.

Does wheat flour or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 340% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and soy sauce has 435mg of potassium.