Comparing Nutrients in 100 calories Soy protein isolate VS Tamari

Weight per 100 calories

• Soy protein isolate: 30g
• Tamari: 167g

Soy protein isolate has 5.6 times more energy per 100g than Tamari. It has high energy density when compared to other foods. Soy sauce made from soy (tamari) having low energy density.

Discover which food has more nutrients per 100 calories - Soy protein isolate or Tamari?

Macros Ratio

	Protein	Fat	Carbs
Soy protein isolate	92%	8%	0%
Tamari	64%	1%	35%

Macro Nutrients

	Soy protein isolate	Tamari	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.17% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.057% 0.018g	32g per day for Men 19-50 years
Omega 3	3.64% 0.058g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.55% 0.43g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	7.14% 9.3g	130g per day for Men 19-50 years
Sugars	0% 0g	3.9% 2.83g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	47% 26.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Soy protein isolate	Tamari	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.38% 0.053mg	8.2% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	41% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.36% 0.018mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52.5μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy protein isolate	Tamari	Recommended Dietary Allowance
Calcium	5.3% 53mg	3.33% 33.3mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	54% 4.33mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	2.77% 11.6mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	36% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33% 232mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	0.71% 24mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	0.43% 0.24μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	621% 9310mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.5% 0.72mg	11mg per day for Men 19-50 years
Water	0.04% 1.5g	2.97% 110g	3700g per day for Men 19-50 years

Soy Protein Isolate VS Tamari Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Soy protein isolate or Tamari?

Lets compare vitamin content per 100 calories of Soy protein isolate vs Tamari:

• 100 calories of Soy protein isolate have 1.8 times more Vitamin B9 than Tamari.
• While 100 kcal of Soy sauce made from soy (tamari) contain 1.9 times more Vitamin B1, 8.5 times more Vitamin B2, 15.3 times more Vitamin B3, 35 times more Vitamin B5 and 11.2 times more Vitamin B6 than Soy protein isolate.
• 100 calories of Soy protein isolate have insufficient amounts of Vitamin B5
• Both Soy protein isolate as well as Soy sauce made from soy (tamari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Soy protein isolate vs Tamari:

• 100 calories of Soy protein isolate have 1.6 times more Calcium, 2.1 times more Copper and 1.7 times more Zinc than Tamari.
• While 100 kcal of Soy sauce made from soy (tamari) contain 5.7 times more Magnesium, 1.9 times more Manganese, 14.6 times more Potassium, 5.6 times more Selenium, 31 times more Sodium and 74 times more Water than Soy protein isolate.
• Both Soy protein isolate and Tamari contain similar levels of Iron and Phosphorus per 100 calories.
• 100 calories of Soy protein isolate lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Soy protein isolate have 7 times more Omega 3, 6.7 times more Omega 6 and 1.5 times more Protein than Tamari.
• While 100 kcal of Soy sauce made from soy (tamari) contain more Carbohydrate, more Sugars and more Fiber than Soy protein isolate.
• Both Soy protein isolate and Tamari offer comparable quantities of Energy per 100 calories.
• 100 calories of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber
• 100 calories of Tamari provide inadequate amounts of Omega 3 and Omega 6