Mushroom vs Soy Sauce
Side-by-side macro comparison. Mushroom vs Soy Sauce per their standard serving sizes.
Macro Comparison Table
| Macro | Mushroom | Soy Sauce | Difference |
|---|---|---|---|
| Calories | 21 cal | 8 cal | +163% Mushroom |
| Protein | 3g | 1.3g | +131% Mushroom |
| Carbs | 3g | 0.8g | +275% Mushroom |
| Fat | 0.3g | 0g | 0% Mushroom |
Differences shown relative to Mushroom. Positive = Mushroom has more.
Quick Take
Mushroom delivers 21 calories per serving with 3g protein, 3g carbs, and 0.3g fat. Soy Sauce delivers 8 calories with 1.3g protein, 0.8g carbs, and 0g fat. The most meaningful difference: they're within 13 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Soy Sauce gives you 13 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Soy Sauce delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Mushroom brings 21 calories — useful when you're chasing a surplus and struggling to eat enough. Mushroom delivers 3g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Mushroom and Soy Sauce are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Mushroom or Soy Sauce?
Mushroom has more protein: 3g vs 1.3g per serving. That's a difference of 1.7g.
Which has fewer calories, Mushroom or Soy Sauce?
Soy Sauce has 8 calories per serving vs 21 calories in Mushroom — a difference of 13 calories.
Is Mushroom or Soy Sauce better for keto?
Soy Sauce is the better keto choice at 0.8g carbs per serving vs 3g carbs in Mushroom.
Is Mushroom or Soy Sauce better for weight loss?
For weight loss, Soy Sauce gives you more calorie flexibility (13 cal less per serving). For preserving muscle during a deficit, Soy Sauce delivers more protein per calorie. Most people on cuts benefit from Soy Sauce.
Which Is Better for Your Goal?
🔥 Weight Loss
Soy Sauce
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Mushroom
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Soy Sauce
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Mushroom and Soy Sauce stack up:
Full Mushroom guide • Full Soy Sauce guide • All comparisons