Whole Wheat Flour vs. Soy Sauce

Nutrition comparison of Whole 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 whole 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 whole wheat flour and soy sauce:

  • Both whole wheat flour and soy sauce are high in potassium and protein.
  • Whole wheat flour has more thiamin, niacin and pantothenic acid.
  • Whole wheat flour is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of whole 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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Flour src
Image of Soy Sauce src

Calories and Carbs

calories

Whole wheat flour is high in calories and soy sauce has 84% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and soy sauce has 53 calories.

Whole Wheat Flour Soy Sauce
Protein 11% 56%
Carbohydrates 84% 34%
Fat 5% 9%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and soy sauce has 93% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.

dietary fiber

Whole wheat flour is an excellent source of dietary fiber and it has 15 times more dietary fiber than soy sauce - whole wheat flour has 13.1g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.

sugar

Whole wheat flour and soy sauce contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and soy sauce has 0.4g of sugar.

Protein

protein

Both whole wheat flour and soy sauce are high in protein. Whole wheat flour has 18% more protein than soy sauce - whole wheat flour has 9.6g of protein per 100 grams and soy sauce has 8.1g of protein.

Fat

saturated fat

Both whole wheat flour and soy sauce are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.

Vitamins

Vitamin A

Whole wheat flour and soy sauce contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.

Vitamin E

Whole wheat flour has more Vitamin E than soy sauce - whole wheat flour has 0.53mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.

Vitamin K

Whole wheat flour and soy sauce contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.

The B Vitamins

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

Whole Wheat Flour Soy Sauce
Thiamin 0.297 MG 0.033 MG
Riboflavin 0.188 MG 0.165 MG
Niacin 5.347 MG 2.196 MG
Pantothenic acid 1.011 MG 0.297 MG
Vitamin B6 0.191 MG 0.148 MG
Folate 28 UG 14 UG

Minerals

calcium

Whole wheat flour and soy sauce contain similar amounts of calcium - whole wheat flour has 33mg of calcium per 100 grams and soy sauce has 33mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 156% more iron than soy sauce - whole wheat flour has 3.7mg of iron per 100 grams and soy sauce has 1.5mg of iron.

potassium

Both whole wheat flour and soy sauce are high in potassium. Soy sauce has a little more potassium (10%) than whole wheat flour by weight - whole wheat flour has 394mg of potassium per 100 grams and soy sauce has 435mg of potassium.




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 Whole Wheat Flour or Soy Sauce .

Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .

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FAQ

Does whole wheat flour or soy sauce contain more calories in 100 grams?
Whole wheat flour is high in calories and soy sauce has 80% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and soy sauce has 53 calories.

Is whole wheat flour or soy sauce better for protein?
Both whole wheat flour and soy sauce are high in protein. Whole wheat flour has 20% more protein than soy sauce - whole wheat flour has 9.6g of protein per 100 grams and soy sauce has 8.1g of protein.

Does whole wheat flour or soy sauce have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and soy sauce has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and soy sauce has 4.9g of carbohydrates.

Does whole wheat flour or soy sauce contain more iron?
Whole wheat flour is an abundant source of iron and it has 160% more iron than soy sauce - whole wheat flour has 3.7mg of iron in 100 grams and soy sauce has 1.5mg of iron.

Does whole wheat flour or soy sauce contain more potassium?
Both whole wheat flour and soy sauce are high in potassium. Soy sauce has a little more potassium ( 10%) than whole wheat flour by weight - whole wheat flour has 394mg of potassium in 100 grams and soy sauce has 435mg of potassium.