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  6. Soy sauce vs. Broad bean raw

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

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

  • Soy sauce is richer in manganese and magnesium, yet broad bean raw is richer in copper, vitamin K, folate, fiber, vitamin B2, vitamin B1, and vitamin E.
  • Soy sauce's daily need coverage for sodium is 238% higher.
  • Soy sauce has 2 times more magnesium than broad bean raw. Soy sauce has 74mg of magnesium, while broad bean raw has 33mg.
  • Broad bean raw contains less sodium.
  • Soy sauce has a lower glycemic index than broad bean raw.

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

Infographic

Soy sauce vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +124.2%
Contains more PotassiumPotassium +31%
Contains more PhosphorusPhosphorus +28.7%
Contains more ManganeseManganese +54%
Contains more CalciumCalcium +12.1%
Contains more CopperCopper +834.9%
Contains more ZincZinc +14.9%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +60%
~equal in Iron ~1.55mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B6Vitamin B6 +42.3%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.249mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Broad bean raw DV% diff.
Sodium 5493mg 25mg 238%
Copper 0.043mg 0.402mg 40%
Folate 14µg 148µg 34%
Vitamin K 0µg 40.9µg 34%
Fiber 0.8g 7.5g 27%
Manganese 1.018mg 0.661mg 16%
Magnesium 74mg 33mg 10%
Vitamin B2 0.165mg 0.29mg 10%
Vitamin B1 0.033mg 0.133mg 8%
Vitamin E 0mg 1.16mg 8%
Phosphorus 166mg 129mg 5%
Vitamin C 0mg 3.7mg 4%
Carbs 4.93g 17.63g 4%
Choline 18.3mg 3%
Potassium 435mg 332mg 3%
Vitamin B6 0.148mg 0.104mg 3%
Calories 53kcal 88kcal 2%
Vitamin A 0µg 17µg 2%
Polyunsaturated fat 0.263g 0.342g 1%
Selenium 0.5µg 0.8µg 1%
Vitamin B5 0.297mg 0.225mg 1%
Iron 1.45mg 1.55mg 1%
Zinc 0.87mg 1mg 1%
Protein 8.14g 7.92g 0%
Fats 0.57g 0.73g 0%
Net carbs 4.13g 10.13g N/A
Calcium 33mg 37mg 0%
Sugar 0.4g 9.21g N/A
Vitamin B3 2.196mg 2.249mg 0%
Saturated fat 0.073g 0.118g 0%
Monounsaturated fat 0.088g 0.104g 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% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more OtherOther +1258%
Contains more FatsFats +28.1%
Contains more CarbsCarbs +257.6%
~equal in Protein ~7.92g
~equal in Water ~72.6g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -38.1%
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +30%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.