Soy Sauce vs. Worcestershire Sauce
Nutrition comparison of Soy Sauce and Worcestershire Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
worcestershire sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and worcestershire sauce:
- Both worcestershire sauce and soy sauce are high in potassium.
- Soy sauce has 24 times less sugar than worcestershire sauce.
- Soy sauce has 74% less carbohydrates than worcestershire sauce.
- Soy sauce has more niacin, pantothenic acid and Vitamin B6.
- Soy sauce is a great source of protein.
- Worcestershire sauce is a great source of Vitamin C.
- Worcestershire sauce is an excellent source of calcium and iron.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Worcestershire Sauce (Sauce, worcestershire) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy sauce has 31% less calories than worcestershire sauce - worcestershire sauce has 77 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 worcestershire sauce per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for worcestershire sauce, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Worcestershire Sauce | |
|---|---|---|
| Protein | 56% | ~ |
| Carbohydrates | 34% | 100% |
| Fat | 10% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 74% less carbohydrates than worcestershire sauce - worcestershire sauce has 19.2g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Soy sauce has more dietary fiber than worcestershire sauce - soy sauce has 0.8g of dietary fiber per 100 grams and worcestershire sauce does not contain significant amounts.
sugar
Soy sauce has 24 times less sugar than worcestershire sauce - worcestershire sauce has 10g 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 more protein than worcestershire sauce - soy sauce has 8.1g of protein per 100 grams and worcestershire sauce does not contain significant amounts.
Fat
saturated fat
Both soy sauce and worcestershire sauce are low in saturated fat - soy sauce has 0.07g of saturated fat per 100 grams and worcestershire sauce does not contain significant amounts.
Vitamins
Vitamin C
Worcestershire sauce is a great source of Vitamin C and it has more Vitamin C than soy sauce - worcestershire sauce has 13mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Worcestershire sauce and soy sauce contain similar amounts of Vitamin A - worcestershire sauce has 5ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Worcestershire sauce and soy sauce contain similar amounts of Vitamin E - worcestershire sauce has 0.08mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Worcestershire sauce and soy sauce contain similar amounts of Vitamin K - worcestershire sauce has 1ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more niacin, pantothenic acid and Vitamin B6. Both soy sauce and worcestershire sauce contain significant amounts of thiamin, riboflavin and folate.
| Soy Sauce | Worcestershire Sauce | |
|---|---|---|
| Thiamin | 0.033 MG | 0.07 MG |
| Riboflavin | 0.165 MG | 0.13 MG |
| Niacin | 2.196 MG | 0.7 MG |
| Pantothenic acid | 0.297 MG | ~ |
| Vitamin B6 | 0.148 MG | ~ |
| Folate | 14 UG | 8 UG |
Minerals
calcium
Worcestershire sauce is an excellent source of calcium and it has 224% more calcium than soy sauce - worcestershire sauce has 107mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Worcestershire sauce is an excellent source of iron and it has 266% more iron than soy sauce - worcestershire sauce has 5.3mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both worcestershire sauce and soy sauce are high in potassium. Worcestershire sauce has 84% more potassium than soy sauce - worcestershire sauce has 800mg of potassium per 100 grams and soy sauce has 435mg of potassium.
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.
Note: The specific food items compared are: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Worcestershire Sauce (Sauce, worcestershire) .
Soy Sauce g
()
|
Daily Values (%) |
Worcestershire Sauce 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 worcestershire sauce or soy sauce contain more calories in 100 grams?Soy sauce has 30% less calories than worcestershire sauce - worcestershire sauce has 77 calories in 100g and soy sauce has 53 calories.
Is soy sauce or worcestershire sauce better for protein?
Soy sauce is a great source of protein and it has more protein than worcestershire sauce - soy sauce has 8.1g of protein per 100 grams and worcestershire sauce does not contain significant amounts.
Does worcestershire sauce or soy sauce have more carbohydrates?
By weight, soy sauce has 70% fewer carbohydrates than worcestershire sauce - worcestershire sauce has 19.2g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does worcestershire sauce or soy sauce contain more calcium?
Worcestershire sauce is a rich source of calcium and it has 220% more calcium than soy sauce - worcestershire sauce has 107mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does worcestershire sauce or soy sauce contain more iron?
Worcestershire sauce is an abundant source of iron and it has 270% more iron than soy sauce - worcestershire sauce has 5.3mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does worcestershire sauce or soy sauce contain more potassium?
Both worcestershire sauce and soy sauce are high in potassium. Worcestershire sauce has 80% more potassium than soy sauce - worcestershire sauce has 800mg of potassium in 100 grams and soy sauce has 435mg of potassium.