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  6. Soy sauce vs. Yardlong bean (Asparagus bean) raw

Soy sauce vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Important differences between soy sauce and yardlong bean (Asparagus bean) raw

  • Soy sauce has more manganese, phosphorus, iron, vitamin B3, vitamin B6, and magnesium; however, yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, and folate.
  • Soy sauce's daily need coverage for sodium is 239% more.
  • Soy sauce has 6 times more vitamin B6 than yardlong bean (Asparagus bean) raw. Soy sauce has 0.148mg of vitamin B6, while yardlong bean (Asparagus bean) raw has 0.024mg.
  • Yardlong bean (Asparagus bean) raw is lower in sodium.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than soy sauce.

The food varieties used in the comparison are Soy sauce made from soy and wheat (shoyu) and Yardlong bean, raw.

Infographic

Soy sauce vs Yardlong bean (Asparagus 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +81.3%
Contains more IronIron +208.5%
Contains more ZincZinc +135.1%
Contains more PhosphorusPhosphorus +181.4%
Contains more ManganeseManganese +396.6%
Contains more CalciumCalcium +51.5%
Contains more CopperCopper +11.6%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +200%

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% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +435.6%
Contains more Vitamin B5Vitamin B5 +440%
Contains more Vitamin B6Vitamin B6 +516.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +224.2%
Contains more FolateFolate +342.9%
~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 Yardlong bean (Asparagus bean) raw DV% diff.
Sodium 5493mg 4mg 239%
Manganese 1.018mg 0.205mg 35%
Vitamin C 0mg 18.8mg 21%
Phosphorus 166mg 59mg 15%
Iron 1.45mg 0.47mg 12%
Folate 14µg 62µg 12%
Vitamin B3 2.196mg 0.41mg 11%
Protein 8.14g 2.8g 11%
Vitamin B6 0.148mg 0.024mg 10%
Magnesium 74mg 44mg 7%
Vitamin B1 0.033mg 0.107mg 6%
Potassium 435mg 240mg 6%
Vitamin A 0µg 43µg 5%
Vitamin B5 0.297mg 0.055mg 5%
Zinc 0.87mg 0.37mg 5%
Vitamin B2 0.165mg 0.11mg 4%
Choline 18.3mg 3%
Fiber 0.8g 3%
Calcium 33mg 50mg 2%
Selenium 0.5µg 1.5µg 2%
Copper 0.043mg 0.048mg 1%
Carbs 4.93g 8.35g 1%
Polyunsaturated fat 0.263g 0.169g 1%
Calories 53kcal 47kcal 0%
Fats 0.57g 0.4g 0%
Net carbs 4.13g 8.35g N/A
Sugar 0.4g N/A
Saturated fat 0.073g 0.105g 0%
Monounsaturated fat 0.088g 0.036g 0%
Tryptophan 0.096mg 0.032mg 0%
Threonine 0.271mg 0.104mg 0%
Isoleucine 0.318mg 0.15mg 0%
Leucine 0.537mg 0.2mg 0%
Lysine 0.381mg 0.184mg 0%
Methionine 0.097mg 0.04mg 0%
Phenylalanine 0.353mg 0.154mg 0%
Valine 0.332mg 0.162mg 0%
Histidine 0.174mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +190.7%
Contains more FatsFats +42.5%
Contains more OtherOther +2435%
Contains more CarbsCarbs +69.4%
Contains more WaterWater +23.5%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -30.5%
Contains more Mono. FatMonounsaturated fat +144.4%
Contains more Poly. FatPolyunsaturated fat +55.6%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.