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  6. Winged bean vs. Soy sauce

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

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Important differences between Winged bean and Soy sauce

  • Winged bean has more Copper, Vitamin B1, and Iron, however, Soy sauce has more Manganese, Phosphorus, Magnesium, and Vitamin B6.
  • Soy sauce's daily need coverage for Sodium is 237% more.
  • Winged bean has 32 times more Copper than Soy sauce. Winged bean has 1.386mg of Copper, while Soy sauce has 0.043mg.
  • Winged bean is lower in Sodium.

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

Infographic

Winged bean vs Soy sauce 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.
Winged bean
Winged bean
6
:
4
Soy sauce
Soy sauce
Contains more Iron +37.9%
Contains more Potassium +34.7%
Contains less Sodium -99.4%
Contains more Zinc +59.8%
Contains more Copper +3123.3%
Contains more Selenium +40%
Contains more Magnesium +208.3%
Contains more Phosphorus +268.9%
Contains more Manganese +91.4%
Equal in Calcium - 33
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Iron +37.9%
Contains more Potassium +34.7%
Contains less Sodium -99.4%
Contains more Zinc +59.8%
Contains more Copper +3123.3%
Contains more Selenium +40%
Contains more Magnesium +208.3%
Contains more Phosphorus +268.9%
Contains more Manganese +91.4%
Equal in Calcium - 33

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.
Winged bean
Winged bean
2
:
6
Soy sauce
Soy sauce
Contains more Vitamin B1 +1048.5%
Contains more Folate +35.7%
Contains more Vitamin B2 +10.7%
Contains more Vitamin B3 +33.9%
Contains more Vitamin B5 +156%
Contains more Vitamin B6 +97.3%
Winged bean
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% 95% 35% 31% 7% 18% 15% 0% 0%
Soy sauce
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%
Contains more Vitamin B1 +1048.5%
Contains more Folate +35.7%
Contains more Vitamin B2 +10.7%
Contains more Vitamin B3 +33.9%
Contains more Vitamin B5 +156%
Contains more Vitamin B6 +97.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
3
:
2
Soy sauce
Soy sauce
Contains more Protein +42.5%
Contains more Fats +57.9%
Contains more Carbs +470%
Contains more Water +24%
Contains more Other +660.5%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Protein +42.5%
Contains more Fats +57.9%
Contains more Carbs +470%
Contains more Water +24%
Contains more Other +660.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +165.9%
Contains less Saturated Fat -67.1%
Contains more Polyunsaturated fat +51.1%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +165.9%
Contains less Saturated Fat -67.1%
Contains more Polyunsaturated fat +51.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Soy sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Soy sauce Opinion
Net carbs 28.1g 4.13g Winged bean
Protein 11.6g 8.14g Winged bean
Fats 0.9g 0.57g Winged bean
Carbs 28.1g 4.93g Winged bean
Calories 148kcal 53kcal Winged bean
Sugar 0.4g Winged bean
Fiber 0.8g Soy sauce
Calcium 30mg 33mg Soy sauce
Iron 2mg 1.45mg Winged bean
Magnesium 24mg 74mg Soy sauce
Phosphorus 45mg 166mg Soy sauce
Potassium 586mg 435mg Winged bean
Sodium 35mg 5493mg Winged bean
Zinc 1.39mg 0.87mg Winged bean
Copper 1.386mg 0.043mg Winged bean
Manganese 0.532mg 1.018mg Soy sauce
Selenium 0.7µg 0.5µg Winged bean
Vitamin B1 0.379mg 0.033mg Winged bean
Vitamin B2 0.149mg 0.165mg Soy sauce
Vitamin B3 1.64mg 2.196mg Soy sauce
Vitamin B5 0.116mg 0.297mg Soy sauce
Vitamin B6 0.075mg 0.148mg Soy sauce
Folate 19µg 14µg Winged bean
Tryptophan 0.252mg 0.096mg Winged bean
Threonine 0.451mg 0.271mg Winged bean
Isoleucine 0.425mg 0.318mg Winged bean
Leucine 0.64mg 0.537mg Winged bean
Lysine 0.592mg 0.381mg Winged bean
Methionine 0.143mg 0.097mg Winged bean
Phenylalanine 0.451mg 0.353mg Winged bean
Valine 0.599mg 0.332mg Winged bean
Histidine 0.241mg 0.174mg Winged bean
Saturated Fat 0.222g 0.073g Soy sauce
Monounsaturated Fat 0.234g 0.088g Winged bean
Polyunsaturated fat 0.174g 0.263g Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Soy sauce
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
17%
Winged bean
12%
Soy sauce
Minerals Daily Need Coverage Score
75%
Winged bean
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 5458mg)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.9)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.149g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.