Comparing Nutrients in 300 calories Soy protein isolate VS Shoyu

Weight per 300 calories

• Soy protein isolate: 89.6g
• Shoyu: 566g

Soy protein isolate has 6.3 times more energy per 100g than Shoyu. It has high energy density when compared to other foods. Shoyu Soy Sauce having low energy density.

Which food has more nutrients per 300 calories - Soy protein isolate or Shoyu?

Macros Ratio

	Protein	Fat	Carbs
Soy protein isolate	92%	8%	0%
Shoyu	57%	9%	34%

Macro Nutrients

	Soy protein isolate	Shoyu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	7.8% 1.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	21.5% 28g	130g per day for Men 19-50 years
Sugars	0% 0g	3.12% 2.26g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	0% 0g	12% 4.53g	38g per day for Men 19-50 years
Protein	141% 79g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	Soy protein isolate	Shoyu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.9% 0.09mg	72% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.05% 1.3mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	33.6% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.9% 0.09mg	64.4% 0.84mg	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	39.4% 158μg	20% 79.2μg	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	Shoyu	Recommended Dietary Allowance
Calcium	16% 159mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	27% 0.24mg	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	162% 13mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	8.3% 35mg	100% 419mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	251% 5.76mg	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	99% 695mg	134% 940mg	700mg per day for Men 19-50 years
Potassium	2.13% 72.5mg	72.4% 2462mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.72μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	60% 900mg	2073% 31092mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	44.8% 4.92mg	11mg per day for Men 19-50 years
Water	0.12% 4.46g	11% 403g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soy protein isolate vs Shoyu:

• Soy protein isolate has 2 times more Vitamin B9 than Shoyu Soy Sauce.
• While Shoyu Soy Sauce contains 10.4 times more Vitamin B2, 9.7 times more Vitamin B3, 31.3 times more Vitamin B5 and 9.4 times more Vitamin B6 than Soy protein isolate.
• Both Soy protein isolate and Shoyu Soy Sauce have similar amounts of Vitamin B1 per 300 kcal.
• Both Soy protein isolate as well as Shoyu Soy Sauce have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Soy protein isolate vs Shoyu:

• Soy protein isolate has 5.9 times more Copper and 1.6 times more Iron than Shoyu Soy Sauce.
• While Shoyu Soy Sauce contains 12 times more Magnesium, 4.3 times more Manganese, 1.4 times more Phosphorus, 33.9 times more Potassium, 4 times more Selenium, 34.5 times more Sodium, 1.4 times more Zinc and 90.3 times more Water than Soy protein isolate.
• Both Soy protein isolate and Shoyu Soy Sauce have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soy protein isolate has 1.7 times more Protein than Shoyu Soy Sauce.
• While Shoyu Soy Sauce contains more Carbohydrate, more Sugars and more Fiber than Soy protein isolate.
• Both Soy protein isolate and Shoyu Soy Sauce have similar amounts of Energy, Fat, Omega 3 and Omega 6 per 300 kcal.
• Both Soy protein isolate as well as Shoyu Soy Sauce have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.