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Soy sauce vs. Bean raw — In-Depth Nutrition Comparison

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A recap on differences between soy sauce and bean raw

  • Soy sauce has less folate, copper, fiber, vitamin B1, selenium, iron, phosphorus, potassium, and vitamin B6.
  • Soy sauce covers your daily sodium needs 238% more than bean raw.
  • Bean raw has less sodium.
  • The glycemic index of bean raw is higher.

Food varieties used in this article are Soy sauce made from soy and wheat (shoyu) and Beans, pinto, mature seeds, raw.

Infographic

Soy sauce vs Bean raw 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +137.8%
Contains more CalciumCalcium +242.4%
Contains more PotassiumPotassium +220.2%
Contains more IronIron +249.7%
Contains more CopperCopper +1976.7%
Contains more ZincZinc +162.1%
Contains more PhosphorusPhosphorus +147.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +12.8%
Contains more SeleniumSelenium +5480%

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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin B3Vitamin B3 +87.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2060.6%
Contains more Vitamin B2Vitamin B2 +28.5%
Contains more Vitamin B5Vitamin B5 +164.3%
Contains more Vitamin B6Vitamin B6 +220.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3650%
Contains more CholineCholine +261.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +528%
Contains more OtherOther +338.3%
Contains more ProteinProtein +163.1%
Contains more FatsFats +115.8%
Contains more CarbsCarbs +1168.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -68.9%
Contains more Mono. FatMonounsaturated fat +160.2%
Contains more Poly. FatPolyunsaturated fat +54.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +130.8%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1880%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy sauce Bean raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Bean raw DV% diff.
Sodium 5493mg 12mg 238%
Folate 14µg 525µg 128%
Copper 0.043mg 0.893mg 94%
Fiber 0.8g 15.5g 59%
Vitamin B1 0.033mg 0.713mg 57%
Selenium 0.5µg 27.9µg 50%
Iron 1.45mg 5.07mg 45%
Phosphorus 166mg 411mg 35%
Potassium 435mg 1393mg 28%
Protein 8.14g 21.42g 27%
Vitamin B6 0.148mg 0.474mg 25%
Magnesium 74mg 176mg 24%
Carbs 4.93g 62.55g 19%
Calories 53kcal 347kcal 15%
Starch 34.17g 14%
Zinc 0.87mg 2.28mg 13%
Vitamin B5 0.297mg 0.785mg 10%
Choline 18.3mg 66.2mg 9%
Calcium 33mg 113mg 8%
Vitamin C 0mg 6.3mg 7%
Manganese 1.018mg 1.148mg 6%
Vitamin B3 2.196mg 1.174mg 6%
Vitamin K 0µg 5.6µg 5%
Vitamin B2 0.165mg 0.212mg 4%
Polyunsaturated fat 0.263g 0.407g 1%
Vitamin E 0mg 0.21mg 1%
Fats 0.57g 1.23g 1%
Saturated fat 0.073g 0.235g 1%
Net carbs 4.13g 47.05g N/A
Sugar 0.4g 2.11g N/A
Monounsaturated fat 0.088g 0.229g 0%
Tryptophan 0.096mg 0.237mg 0%
Threonine 0.271mg 0.81mg 0%
Isoleucine 0.318mg 0.871mg 0%
Leucine 0.537mg 1.558mg 0%
Lysine 0.381mg 1.356mg 0%
Methionine 0.097mg 0.259mg 0%
Phenylalanine 0.353mg 1.095mg 0%
Valine 0.332mg 0.998mg 0%
Histidine 0.174mg 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Soy sauce
67%
Bean raw
Minerals Daily Need Coverage Score
112%
Soy sauce
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 1.71g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 0.162g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 18)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 5481mg)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.9)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.