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

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Summary of differences between soy sauce and mung beans

  • The amount of folate, copper, iron, fiber, vitamin B1, vitamin B5, phosphorus, magnesium, and potassium in mung beans is higher than in soy sauce.
  • Soy sauce covers your daily need for sodium, 238% more than mung beans.
  • The amount of sodium in mung beans is lower.
  • Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of mung beans is 31.

These are the specific foods used in this comparison Soy sauce made from soy and wheat (shoyu) and Mung beans, mature seeds, raw.

Infographic

Soy sauce vs Mung 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more MagnesiumMagnesium +155.4%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +186.4%
Contains more IronIron +364.8%
Contains more CopperCopper +2088.4%
Contains more ZincZinc +208%
Contains more PhosphorusPhosphorus +121.1%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +1540%
~equal in Manganese ~1.035mg

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1781.8%
Contains more Vitamin B2Vitamin B2 +41.2%
Contains more Vitamin B5Vitamin B5 +543.1%
Contains more Vitamin B6Vitamin B6 +158.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4364.3%
Contains more CholineCholine +435%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.251mg
~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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +686.2%
Contains more OtherOther +358.1%
Contains more ProteinProtein +193.1%
Contains more FatsFats +101.8%
Contains more CarbsCarbs +1170.2%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -79%
Contains more Mono. FatMonounsaturated fat +83%
Contains more Poly. FatPolyunsaturated fat +46%

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 Mung bean
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 Mung bean DV% diff.
Sodium 5493mg 15mg 238%
Folate 14µg 625µg 153%
Copper 0.043mg 0.941mg 100%
Iron 1.45mg 6.74mg 66%
Fiber 0.8g 16.3g 62%
Vitamin B1 0.033mg 0.621mg 49%
Vitamin B5 0.297mg 1.91mg 32%
Protein 8.14g 23.86g 31%
Phosphorus 166mg 367mg 29%
Magnesium 74mg 189mg 27%
Potassium 435mg 1246mg 24%
Carbs 4.93g 62.62g 19%
Vitamin B6 0.148mg 0.382mg 18%
Zinc 0.87mg 2.68mg 16%
Calories 53kcal 347kcal 15%
Choline 18.3mg 97.9mg 14%
Selenium 0.5µg 8.2µg 14%
Calcium 33mg 132mg 10%
Vitamin K 0µg 9µg 8%
Vitamin B2 0.165mg 0.233mg 5%
Vitamin C 0mg 4.8mg 5%
Vitamin E 0mg 0.51mg 3%
Saturated fat 0.073g 0.348g 1%
Manganese 1.018mg 1.035mg 1%
Polyunsaturated fat 0.263g 0.384g 1%
Fats 0.57g 1.15g 1%
Vitamin A 0µg 6µg 1%
Net carbs 4.13g 46.32g N/A
Sugar 0.4g 6.6g N/A
Vitamin B3 2.196mg 2.251mg 0%
Monounsaturated fat 0.088g 0.161g 0%
Tryptophan 0.096mg 0.26mg 0%
Threonine 0.271mg 0.782mg 0%
Isoleucine 0.318mg 1.008mg 0%
Leucine 0.537mg 1.847mg 0%
Lysine 0.381mg 1.664mg 0%
Methionine 0.097mg 0.286mg 0%
Phenylalanine 0.353mg 1.443mg 0%
Valine 0.332mg 1.237mg 0%
Histidine 0.174mg 0.695mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Mung bean
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
79%
Mung bean
Minerals Daily Need Coverage Score
112%
Soy sauce
126%
Mung bean

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 6.2g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 0.275g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 16)
Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 5478mg)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $1.9)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean 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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.