Soy Sauce vs. Iceberg Lettuce
Nutrition comparison of Soy Sauce and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and iceberg lettuce:
- Iceberg lettuce has 74% less calories than soy sauce.
- Soy sauce has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Soy sauce is a great source of protein.
- Soy sauce is an excellent source of potassium.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has 74% less calories than soy sauce - iceberg lettuce has 14 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 similar to iceberg lettuce for fat. Soy sauce has a macronutrient ratio of 56:34:10 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Iceberg Lettuce | |
|---|---|---|
| Protein | 56% | 21% |
| Carbohydrates | 34% | 72% |
| Fat | 10% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and soy sauce are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Iceberg lettuce and soy sauce contain similar amounts of dietary fiber - iceberg lettuce has 1.2g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Iceberg lettuce and soy sauce contain similar amounts of sugar - iceberg lettuce has 2g 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 804% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both iceberg lettuce and soy sauce are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than soy sauce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Iceberg lettuce has more Vitamin A than soy sauce - iceberg lettuce has 25ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Iceberg lettuce and soy sauce contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Iceberg lettuce has more Vitamin K than soy sauce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both soy sauce and iceberg lettuce contain significant amounts of thiamin and folate.
| Soy Sauce | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.033 MG | 0.041 MG |
| Riboflavin | 0.165 MG | 0.025 MG |
| Niacin | 2.196 MG | 0.123 MG |
| Pantothenic acid | 0.297 MG | 0.091 MG |
| Vitamin B6 | 0.148 MG | 0.042 MG |
| Folate | 14 UG | 29 UG |
Minerals
calcium
Soy sauce has 83% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 254% more iron than iceberg lettuce - iceberg lettuce has 0.41mg 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 209% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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 soy sauce and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Soy Sauce | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.052 G |
| Total | 0.029 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than iceberg lettuce per 100 grams.
| Soy Sauce | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.234 G | 0.021 G |
| Total | 0.234 G | 0.021 G |
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 Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Soy Sauce g
()
|
Daily Values (%) |
Iceberg Lettuce 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 iceberg lettuce or soy sauce contain more calories in 100 grams?Iceberg lettuce has 70% less calories than soy sauce - iceberg lettuce has 14 calories in 100g and soy sauce has 53 calories.
Is iceberg lettuce or soy sauce better for protein?
Soy sauce is a great source of protein and it has 800% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and soy sauce has 8.1g of protein.
Does iceberg lettuce or soy sauce have more carbohydrates?
By weight, both iceberg lettuce and soy sauce are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does iceberg lettuce or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 210% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and soy sauce has 435mg of potassium.