USDA-derived comparison
Soy Sauce vs Whey Protein
Whey Protein leads for Protein, Vitamin B12 and Phosphorus per 100g, while Soy Sauce holds its own elsewhere.
Who each is for: Choose whey Protein for protein and vitamin B12.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Soy Sauce
Typical serving: 1 tbsp (18g)
8/100
No clear per-100g leads, which is a result in itself.
Full Soy Sauce pageWhey Protein
Typical serving: 1 scoop (31g)
25/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Soy Sauce | Whey Protein |
|---|---|---|
| Calories | 53 kcal | 380 kcal |
| Protein | 8 g | 75 g |
| Carbs | 5 g | 9 g |
| Fat | 1 g | 4 g |
| Fiber | 1 g | 1 g |
| Sat fat | 0 g | 3 g |
| Sodium | 5,490 mg | 300 mg |
| Potassium | 435 mg | 450 mg |
| Calcium | 33 mg | 350 mg |
| Iron | 1.5 mg | 1 mg |
| Magnesium | 74 mg | 45 mg |
| Zinc | 0.9 mg | 1.5 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 1 µg |
| Vitamin B12 | 0 µg | 1.5 µg |
| Folate | 14 µg | 30 µg |
Servings differ: 1 tbsp of soy sauce is about 18g, 1 scoop of whey protein about 31g. Scale accordingly before deciding anything on the 100g basis alone.
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