Soy Sauce vs. Green Bean
Nutrition comparison of Soy Sauce and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and green bean:
- Both green bean and soy sauce are high in potassium.
- Green bean has more thiamin, however, soy sauce contains more niacin.
- Green bean is a great source of Vitamin C and dietary fiber.
- Soy sauce is a great source of protein.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean has 42% less calories than soy sauce - green bean has 31 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is much heavier in protein, much lighter in carbs and heavier in fat compared to green bean per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Green Bean | |
|---|---|---|
| Protein | 56% | 20% |
| Carbohydrates | 34% | 76% |
| Fat | 10% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and soy sauce contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Green bean is a great source of dietary fiber and it has 238% more dietary fiber than soy sauce - green bean has 2.7g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Green bean and soy sauce contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Soy sauce is a great source of protein and it has 345% more protein than green bean - green bean has 1.8g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both green bean and soy sauce are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than soy sauce - green bean has 12.2mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Green bean has more Vitamin A than soy sauce - green bean has 35ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Green bean has more Vitamin E than soy sauce - green bean has 0.41mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Green bean has more Vitamin K than soy sauce - green bean has 43ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Green bean has more thiamin, however, soy sauce contains more niacin. Both soy sauce and green bean contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Soy Sauce | Green Bean | |
|---|---|---|
| Thiamin | 0.033 MG | 0.082 MG |
| Riboflavin | 0.165 MG | 0.104 MG |
| Niacin | 2.196 MG | 0.734 MG |
| Pantothenic acid | 0.297 MG | 0.225 MG |
| Vitamin B6 | 0.148 MG | 0.141 MG |
| Folate | 14 UG | 33 UG |
Minerals
calcium
Green bean and soy sauce contain similar amounts of calcium - green bean has 37mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 41% more iron than green bean - green bean has 1mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both green bean and soy sauce are high in potassium. Soy sauce has 106% more potassium than green bean - green bean has 211mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Soy Sauce | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.069 G |
| Total | 0.029 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than green bean per 100 grams.
| Soy Sauce | Green Bean | |
|---|---|---|
| linoleic acid | 0.234 G | 0.044 G |
| Total | 0.234 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Green Bean (Beans, snap, green, raw) .
Soy Sauce g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does green bean or soy sauce contain more calories in 100 grams?Green bean has 40% less calories than soy sauce - green bean has 31 calories in 100g and soy sauce has 53 calories.
Is green bean or soy sauce better for protein?
Soy sauce is a great source of protein and it has 350% more protein than green bean - green bean has 1.8g of protein per 100 grams and soy sauce has 8.1g of protein.
Does green bean or soy sauce have more carbohydrates?
By weight, green bean and soy sauce contain similar amounts of carbs - green bean has 7g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does green bean or soy sauce contain more potassium?
Both green bean and soy sauce are high in potassium. Soy sauce has 110% more potassium than green bean - green bean has 211mg of potassium in 100 grams and soy sauce has 435mg of potassium.