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  6. Broad bean raw vs. Soy sauce

Broad bean raw vs. Soy sauce — In-Depth Nutrition Comparison

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What are the main differences between broad bean raw and soy sauce?

  • Broad bean raw is richer in copper, vitamin K, folate, fiber, vitamin B2, vitamin B1, and vitamin E, yet soy sauce is richer in manganese and magnesium.
  • Soy sauce's daily need coverage for sodium is 238% higher.
  • Broad bean raw contains less sodium.
  • Soy sauce has a lower glycemic index than broad bean raw.

We used Beans, fava, in pod, raw and Soy sauce made from soy and wheat (shoyu) types in this comparison.

Infographic

Broad bean raw vs Soy sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +12.1%
Contains more CopperCopper +834.9%
Contains more ZincZinc +14.9%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +60%
Contains more MagnesiumMagnesium +124.2%
Contains more PotassiumPotassium +31%
Contains more PhosphorusPhosphorus +28.7%
Contains more ManganeseManganese +54%
~equal in Iron ~1.45mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +303%
Contains more Vitamin B2Vitamin B2 +75.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +957.1%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B6Vitamin B6 +42.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.196mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Soy sauce DV% diff.
Sodium 25mg 5493mg 238%
Copper 0.402mg 0.043mg 40%
Folate 148µg 14µg 34%
Vitamin K 40.9µg 0µg 34%
Fiber 7.5g 0.8g 27%
Manganese 0.661mg 1.018mg 16%
Magnesium 33mg 74mg 10%
Vitamin B2 0.29mg 0.165mg 10%
Vitamin B1 0.133mg 0.033mg 8%
Vitamin E 1.16mg 0mg 8%
Phosphorus 129mg 166mg 5%
Vitamin C 3.7mg 0mg 4%
Carbs 17.63g 4.93g 4%
Choline 18.3mg 3%
Potassium 332mg 435mg 3%
Vitamin B6 0.104mg 0.148mg 3%
Calories 88kcal 53kcal 2%
Vitamin A 17µg 0µg 2%
Polyunsaturated fat 0.342g 0.263g 1%
Selenium 0.8µg 0.5µg 1%
Vitamin B5 0.225mg 0.297mg 1%
Iron 1.55mg 1.45mg 1%
Zinc 1mg 0.87mg 1%
Protein 7.92g 8.14g 0%
Fats 0.73g 0.57g 0%
Net carbs 10.13g 4.13g N/A
Calcium 37mg 33mg 0%
Sugar 9.21g 0.4g N/A
Vitamin B3 2.249mg 2.196mg 0%
Saturated fat 0.118g 0.073g 0%
Monounsaturated fat 0.104g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more FatsFats +28.1%
Contains more CarbsCarbs +257.6%
Contains more OtherOther +1258%
~equal in Protein ~8.14g
~equal in Water ~71.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +30%
Contains less Sat. FatSaturated fat -38.1%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.