Beans vs. Soy sauce — In-Depth Nutrition Comparison
Compare
Important differences between beans and soy sauce
- Beans have more fiber, copper, vitamin B1, and selenium; however, soy sauce has more iron, vitamin B3, magnesium, phosphorus, and vitamin B2.
- Soy sauce's daily need coverage for sodium is 239% more.
- Beans have 9 times more selenium than soy sauce. Beans have 4.5µg of selenium, while soy sauce has 0.5µg.
- Beans are lower in sodium.
- Beans have a higher glycemic index than soy sauce.
The food varieties used in the comparison are Beans, baked, canned, no salt added and Soy sauce made from soy and wheat (shoyu).
Infographic
Infographic link
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +51.5% |
| Contains more CopperCopper | +379.1% |
| Contains more ZincZinc | +60.9% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +800% |
| Contains more MagnesiumMagnesium | +131.3% |
| Contains more PotassiumPotassium | +47% |
| Contains more IronIron | +400% |
| Contains more PhosphorusPhosphorus | +59.6% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +354.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +71.4% |
| Contains more CholineCholine | +68.3% |
| Contains more Vitamin B2Vitamin B2 | +175% |
| Contains more Vitamin B3Vitamin B3 | +410.7% |
| Contains more Vitamin B6Vitamin B6 | +13.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1mg | 5493mg | 239% |
| Manganese | 1.018mg | 44% | |
| Fiber | 5.5g | 0.8g | 19% |
| Copper | 0.206mg | 0.043mg | 18% |
| Iron | 0.29mg | 1.45mg | 15% |
| Vitamin B3 | 0.43mg | 2.196mg | 11% |
| Vitamin B1 | 0.15mg | 0.033mg | 10% |
| Magnesium | 32mg | 74mg | 10% |
| Phosphorus | 104mg | 166mg | 9% |
| Vitamin B2 | 0.06mg | 0.165mg | 8% |
| Selenium | 4.5µg | 0.5µg | 7% |
| Protein | 4.8g | 8.14g | 7% |
| Vitamin B5 | 0.297mg | 6% | |
| Carbs | 20.49g | 4.93g | 5% |
| Zinc | 1.4mg | 0.87mg | 5% |
| Potassium | 296mg | 435mg | 4% |
| Folate | 24µg | 14µg | 3% |
| Calories | 105kcal | 53kcal | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Calcium | 50mg | 33mg | 2% |
| Choline | 30.8mg | 18.3mg | 2% |
| Vitamin E | 0.15mg | 0mg | 1% |
| Polyunsaturated fat | 0.172g | 0.263g | 1% |
| Vitamin B6 | 0.13mg | 0.148mg | 1% |
| Vitamin K | 0.8µg | 0µg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Fats | 0.4g | 0.57g | 0% |
| Net carbs | 14.99g | 4.13g | N/A |
| Sugar | 7.78g | 0.4g | N/A |
| Saturated fat | 0.103g | 0.073g | 0% |
| Monounsaturated fat | 0.035g | 0.088g | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.318mg | 0% | |
| Leucine | 0.537mg | 0% | |
| Lysine | 0.381mg | 0% | |
| Methionine | 0.097mg | 0% | |
| Phenylalanine | 0.353mg | 0% | |
| Valine | 0.332mg | 0% | |
| Histidine | 0.174mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +315.6% |
| Contains more ProteinProtein | +69.6% |
| Contains more FatsFats | +42.5% |
| Contains more OtherOther | +789.5% |
~equal in
Water
~71.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -29.1% |
| Contains more Mono. FatMonounsaturated fat | +151.4% |
| Contains more Poly. FatPolyunsaturated fat | +52.9% |
