Comparing Nutrients in 100 calories Tamari VS Soy sauce made from hydrolyzed vegetable protein

Weight per 100 calories

• Tamari: 167g
• Soy sauce made from hydrolyzed vegetable protein: 167g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Tamari or Soy sauce made from hydrolyzed vegetable protein?

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Soy sauce made from hydrolyzed vegetable protein	44%	7%	49%

Macro Nutrients

	Tamari	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.057% 0.018g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.14% 9.3g	10% 13g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	3% 2.17g	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	0% 0g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	2.2% 0.83g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Tamari	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.2% 0.098mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	18.3% 0.24mg	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	7.5% 30μg	5.4% 21.7μg	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

	Tamari	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	3.33% 33.3mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	7.6% 0.068mg	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	49.6% 3.97mg	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	11.5% 48.3mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	7.25% 0.17mg	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	31% 217mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	22% 745mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	621% 9310mg	758% 11367mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.72mg	3.5% 0.38mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.06% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tamari vs Soy sauce made from hydrolyzed vegetable protein:

• Soy sauce made from soy (tamari) has 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Soy sauce made from hydrolyzed vegetable protein.
• Both Soy sauce made from soy (tamari) as well as Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Tamari vs Soy sauce made from hydrolyzed vegetable protein:

• Soy sauce made from soy (tamari) has 3.3 times more Copper, 7.2 times more Iron, 1.4 times more Magnesium, 5 times more Manganese, 1.4 times more Phosphorus and 1.9 times more Zinc than Soy sauce made from hydrolyzed vegetable protein.
• While Soy sauce made from hydrolyzed vegetable protein contains 2.1 times more Potassium than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Soy sauce made from hydrolyzed vegetable protein have similar amounts of Calcium, Selenium, Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soy sauce made from soy (tamari) has 1.3 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Soy sauce made from hydrolyzed vegetable protein.
• While Soy sauce made from hydrolyzed vegetable protein contains 4 times more Omega 3, 3.3 times more Omega 6 and 1.4 times more Carbohydrate than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Soy sauce made from hydrolyzed vegetable protein have similar amounts of Energy per 100 kcal.
• Both Soy sauce made from soy (tamari) as well as Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.