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Soy sauce vs. Adzuki bean — In-Depth Nutrition Comparison

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The main differences between soy sauce and adzuki bean

  • Soy sauce contains less folate, copper, fiber, iron, zinc, vitamin B1, manganese, phosphorus, and potassium than adzuki bean.
  • Daily need coverage for sodium for soy sauce is 239% higher.
  • Adzuki bean is lower in sodium.
  • Adzuki bean has a higher glycemic index than soy sauce.

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

Infographic

Soy sauce vs Adzuki bean infographic
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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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more MagnesiumMagnesium +71.6%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +188.3%
Contains more IronIron +243.4%
Contains more CopperCopper +2444.2%
Contains more ZincZinc +479.3%
Contains more PhosphorusPhosphorus +129.5%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +69.9%
Contains more SeleniumSelenium +520%

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1278.8%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin B5Vitamin B5 +395.3%
Contains more Vitamin B6Vitamin B6 +137.2%
Contains more FolateFolate +4342.9%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Soy sauce Adzuki bean DV% diff.
Sodium 5493mg 5mg 239%
Folate 14µg 622µg 152%
Copper 0.043mg 1.094mg 117%
Fiber 0.8g 12.7g 48%
Iron 1.45mg 4.98mg 44%
Zinc 0.87mg 5.04mg 38%
Vitamin B1 0.033mg 0.455mg 35%
Manganese 1.018mg 1.73mg 31%
Phosphorus 166mg 381mg 31%
Potassium 435mg 1254mg 24%
Vitamin B5 0.297mg 1.471mg 23%
Protein 8.14g 19.87g 23%
Carbs 4.93g 62.9g 19%
Vitamin B6 0.148mg 0.351mg 16%
Calories 53kcal 329kcal 14%
Magnesium 74mg 127mg 13%
Selenium 0.5µg 3.1µg 5%
Vitamin B2 0.165mg 0.22mg 4%
Calcium 33mg 66mg 3%
Vitamin B3 2.196mg 2.63mg 3%
Choline 18.3mg 3%
Polyunsaturated fat 0.263g 0.113g 1%
Saturated fat 0.073g 0.191g 1%
Fats 0.57g 0.53g 0%
Net carbs 4.13g 50.2g N/A
Sugar 0.4g N/A
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.088g 0.05g 0%
Tryptophan 0.096mg 0.191mg 0%
Threonine 0.271mg 0.674mg 0%
Isoleucine 0.318mg 0.791mg 0%
Leucine 0.537mg 1.668mg 0%
Lysine 0.381mg 1.497mg 0%
Methionine 0.097mg 0.21mg 0%
Phenylalanine 0.353mg 1.052mg 0%
Valine 0.332mg 1.023mg 0%
Histidine 0.174mg 0.524mg 0%

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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more WaterWater +429.4%
Contains more OtherOther +366.6%
Contains more ProteinProtein +144.1%
Contains more CarbsCarbs +1175.9%
~equal in Fats ~0.53g

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +76%
Contains more Poly. FatPolyunsaturated fat +132.7%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.