Kidney Beans vs. Soy Sauce
Nutrition comparison of Kidney Beans and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and soy sauce:
- Both soy sauce and kidney beans are high in potassium and protein.
- Kidney bean is a great source of calcium.
- Kidney bean is an excellent source of dietary fiber.
- Soy sauce has 3.2 times less carbohydrates than kidney bean.
- Soy sauce has more riboflavin, niacin and pantothenic acid.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and soy sauce has 56% less calories than kidney bean - soy sauce has 53 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is much lighter in protein, much heavier in carbs and similar to soy sauce for fat. Kidney beans has a macronutrient ratio of 26:67:7 and for soy sauce, 56:34:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Soy Sauce | |
|---|---|---|
| Protein | 26% | 56% |
| Carbohydrates | 67% | 34% |
| Fat | 7% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 3.2 times less carbohydrates than kidney bean - soy sauce has 4.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has 650% more dietary fiber than soy sauce - soy sauce has 0.8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Soy sauce and kidney beans contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both soy sauce and kidney beans are high in protein. Soy sauce is very similar to kidney bean for protein - soy sauce has 8.1g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both soy sauce and kidney beans are low in saturated fat - soy sauce has 0.07g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and soy sauce contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Kidney beans and soy sauce contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Kidney bean has more Vitamin K than soy sauce - kidney bean has 5.7ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more riboflavin, niacin and pantothenic acid. Both kidney beans and soy sauce contain significant amounts of thiamin, Vitamin B6 and folate.
| Kidney Beans | Soy Sauce | |
|---|---|---|
| Thiamin | 0.06 MG | 0.033 MG |
| Riboflavin | 0.015 MG | 0.165 MG |
| Niacin | 0.417 MG | 2.196 MG |
| Pantothenic acid | ~ | 0.297 MG |
| Vitamin B6 | 0.113 MG | 0.148 MG |
| Folate | 23 UG | 14 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 76% more calcium than soy sauce - soy sauce has 33mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Soy sauce and kidney beans contain similar amounts of iron - soy sauce has 1.5mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both soy sauce and kidney beans are high in potassium. Soy sauce has 74% more potassium than kidney bean - soy sauce has 435mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Kidney Beans | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.029 G |
| Total | 0.132 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, both kidney beans and soy sauce contain significant amounts of linoleic acid.
| Kidney Beans | Soy Sauce | |
|---|---|---|
| linoleic acid | 0.217 G | 0.234 G |
| Total | 0.217 G | 0.234 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .
Kidney Beans g
()
|
Daily Values (%) |
Soy Sauce 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 soy sauce or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and soy sauce has 60% less calories than kidney bean - soy sauce has 53 calories in 100g and kidney bean has 121 calories.
Is soy sauce or kidney beans better for protein?
Both soy sauce and kidney beans are high in protein. Soy sauce is very similar to kidney bean for protein - soy sauce has 8.1g of protein per 100 grams and kidney bean has 8.1g of protein.
Does soy sauce or kidney beans have more carbohydrates?
By weight, soy sauce has 3.2 times fewer carbohydrates than kidney bean - soy sauce has 4.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does soy sauce or kidney beans contain more potassium?
Both soy sauce and kidney beans are high in potassium. Soy sauce has 70% more potassium than kidney bean - soy sauce has 435mg of potassium in 100 grams and kidney bean has 250mg of potassium.