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

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Differences between Soy sauce and Soybean raw

  • Soy sauce contains less Copper, Iron, Folate, Phosphorus, Vitamin B1, Manganese, Vitamin B2, Magnesium, and Potassium than Soybean raw.
  • Soy sauce's daily need coverage for Sodium is 239% higher.
  • The amount of Sodium in Soybean raw is lower.

The food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Soybeans, mature seeds, raw.

Infographic

Soy sauce vs Soybean 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.
Contains more Calcium +739.4%
Contains more Iron +982.8%
Contains more Magnesium +278.4%
Contains more Phosphorus +324.1%
Contains more Potassium +313.1%
Contains less Sodium -100%
Contains more Zinc +462.1%
Contains more Copper +3755.8%
Contains more Manganese +147.2%
Contains more Selenium +3460%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Calcium +739.4%
Contains more Iron +982.8%
Contains more Magnesium +278.4%
Contains more Phosphorus +324.1%
Contains more Potassium +313.1%
Contains less Sodium -100%
Contains more Zinc +462.1%
Contains more Copper +3755.8%
Contains more Manganese +147.2%
Contains more Selenium +3460%

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.
:
Contains more Vitamin B3 +35.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2548.5%
Contains more Vitamin B2 +427.3%
Contains more Vitamin B5 +167%
Contains more Vitamin B6 +154.7%
Contains more Folate +2578.6%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin B3 +35.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2548.5%
Contains more Vitamin B2 +427.3%
Contains more Vitamin B5 +167%
Contains more Vitamin B6 +154.7%
Contains more Folate +2578.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +733.1%
Contains more Other +212.3%
Contains more Protein +348.3%
Contains more Fats +3398.2%
Contains more Carbs +511.8%
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Water +733.1%
Contains more Other +212.3%
Contains more Protein +348.3%
Contains more Fats +3398.2%
Contains more Carbs +511.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +4904.5%
Contains more Polyunsaturated fat +4179.5%
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +4904.5%
Contains more Polyunsaturated fat +4179.5%

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 Soybean raw
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Soybean raw Opinion
Net carbs 4.13g 20.86g Soybean raw
Protein 8.14g 36.49g Soybean raw
Fats 0.57g 19.94g Soybean raw
Carbs 4.93g 30.16g Soybean raw
Calories 53kcal 446kcal Soybean raw
Sugar 0.4g 7.33g Soy sauce
Fiber 0.8g 9.3g Soybean raw
Calcium 33mg 277mg Soybean raw
Iron 1.45mg 15.7mg Soybean raw
Magnesium 74mg 280mg Soybean raw
Phosphorus 166mg 704mg Soybean raw
Potassium 435mg 1797mg Soybean raw
Sodium 5493mg 2mg Soybean raw
Zinc 0.87mg 4.89mg Soybean raw
Copper 0.043mg 1.658mg Soybean raw
Manganese 1.018mg 2.517mg Soybean raw
Selenium 0.5µg 17.8µg Soybean raw
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0mg 0.85mg Soybean raw
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.033mg 0.874mg Soybean raw
Vitamin B2 0.165mg 0.87mg Soybean raw
Vitamin B3 2.196mg 1.623mg Soy sauce
Vitamin B5 0.297mg 0.793mg Soybean raw
Vitamin B6 0.148mg 0.377mg Soybean raw
Folate 14µg 375µg Soybean raw
Vitamin K 0µg 47µg Soybean raw
Tryptophan 0.096mg 0.591mg Soybean raw
Threonine 0.271mg 1.766mg Soybean raw
Isoleucine 0.318mg 1.971mg Soybean raw
Leucine 0.537mg 3.309mg Soybean raw
Lysine 0.381mg 2.706mg Soybean raw
Methionine 0.097mg 0.547mg Soybean raw
Phenylalanine 0.353mg 2.122mg Soybean raw
Valine 0.332mg 2.029mg Soybean raw
Histidine 0.174mg 1.097mg Soybean raw
Saturated Fat 0.073g 2.884g Soy sauce
Monounsaturated Fat 0.088g 4.404g Soybean raw
Polyunsaturated fat 0.263g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Soybean raw
Minerals Daily Need Coverage Score
112%
Soy sauce
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 5491mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 6.93g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 2.811g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3.4)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.