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  6. Soy sauce vs. Navy bean raw

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

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How are soy sauce and navy bean raw different?

  • Soy sauce is higher in manganese, phosphorus, and vitamin B3; however, navy bean raw is richer in copper, vitamin B1, folate, vitamin C, vitamin B5, and magnesium.
  • Daily need coverage for sodium for soy sauce is 238% higher.
  • Soy sauce contains 2 times more manganese than navy bean raw. While soy sauce contains 1.018mg of manganese, navy bean raw contains only 0.408mg.
  • Navy bean raw has less sodium.
  • Soy sauce has a lower glycemic index (15) than navy bean raw (39).

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

Infographic

Soy sauce vs Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +41.7%
Contains more PhosphorusPhosphorus +66%
Contains more ManganeseManganese +149.5%
Contains more MagnesiumMagnesium +36.5%
Contains more IronIron +33.1%
Contains more CopperCopper +727.9%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +20%
~equal in Zinc ~0.89mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin B3Vitamin B3 +80%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1081.8%
Contains more Vitamin B2Vitamin B2 +30.3%
Contains more Vitamin B5Vitamin B5 +177.8%
Contains more Vitamin B6Vitamin B6 +29.1%
Contains more FolateFolate +842.9%
~equal in Vitamin A ~0µg
~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 Navy bean raw DV% diff.
Sodium 5493mg 13mg 238%
Copper 0.043mg 0.356mg 35%
Vitamin B1 0.033mg 0.39mg 30%
Folate 14µg 132µg 30%
Manganese 1.018mg 0.408mg 27%
Vitamin C 0mg 18.8mg 21%
Vitamin B5 0.297mg 0.825mg 11%
Phosphorus 166mg 100mg 9%
Magnesium 74mg 101mg 6%
Iron 1.45mg 1.93mg 6%
Vitamin B3 2.196mg 1.22mg 6%
Potassium 435mg 307mg 4%
Protein 8.14g 6.15g 4%
Vitamin B2 0.165mg 0.215mg 4%
Choline 18.3mg 3%
Carbs 4.93g 13.05g 3%
Fiber 0.8g 3%
Vitamin B6 0.148mg 0.191mg 3%
Calcium 33mg 15mg 2%
Polyunsaturated fat 0.263g 0.407g 1%
Calories 53kcal 67kcal 1%
Fats 0.57g 0.7g 0%
Net carbs 4.13g 13.05g N/A
Sugar 0.4g N/A
Zinc 0.87mg 0.89mg 0%
Selenium 0.5µg 0.6µg 0%
Saturated fat 0.073g 0.085g 0%
Monounsaturated fat 0.088g 0.052g 0%
Tryptophan 0.096mg 0.064mg 0%
Threonine 0.271mg 0.258mg 0%
Isoleucine 0.318mg 0.273mg 0%
Leucine 0.537mg 0.442mg 0%
Lysine 0.381mg 0.35mg 0%
Methionine 0.097mg 0.064mg 0%
Phenylalanine 0.353mg 0.31mg 0%
Valine 0.332mg 0.316mg 0%
Histidine 0.174mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +32.4%
Contains more OtherOther +1501.1%
Contains more FatsFats +22.8%
Contains more CarbsCarbs +164.7%
Contains more WaterWater +11.2%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -14.1%
Contains more Mono. FatMonounsaturated fat +69.2%
Contains more Poly. FatPolyunsaturated fat +54.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.