Soy Sauce vs. White Beans
Nutrition comparison of Soy Sauce and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and white beans:
- Both soy sauce and white beans are high in potassium.
- Soy sauce has 3.3 times less carbohydrates than white bean.
- White bean has more thiamin and folate, however, soy sauce contains more riboflavin and niacin.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and soy sauce has 54% less calories than white bean - soy sauce has 53 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, soy sauce is much heavier in protein, much lighter in carbs and heavier in fat compared to white beans per calorie. Soy sauce has a macronutrient ratio of 57:34:9 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | White Beans | |
|---|---|---|
| Protein | 57% | 25% |
| Carbohydrates | 34% | 73% |
| Fat | 9% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 3.3 times less carbohydrates than white bean - soy sauce has 4.9g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 500% more dietary fiber than soy sauce - soy sauce has 0.8g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Soy sauce and white beans contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Soy sauce and white beans contain similar amounts of protein - soy sauce has 8.1g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both soy sauce and white beans are low in saturated fat - soy sauce has 0.07g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin E
White bean has more Vitamin E than soy sauce - white bean has 0.79mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
White beans and soy sauce contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
White bean has more thiamin and folate, however, soy sauce contains more riboflavin and niacin. Both soy sauce and white beans contain significant amounts of pantothenic acid and Vitamin B6.
| Soy Sauce | White Beans | |
|---|---|---|
| Thiamin | 0.033 MG | 0.096 MG |
| Riboflavin | 0.165 MG | 0.037 MG |
| Niacin | 2.196 MG | 0.113 MG |
| Pantothenic acid | 0.297 MG | 0.185 MG |
| Vitamin B6 | 0.148 MG | 0.075 MG |
| Folate | 14 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 121% more calcium than soy sauce - soy sauce has 33mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 106% more iron than soy sauce - soy sauce has 1.5mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both soy sauce and white beans are high in potassium. Soy sauce is very similar to soy sauce for potassium - soy sauce has 435mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy sauce and white beans contain significant amounts of alpha linoleic acid (ALA).
| Soy Sauce | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.056 G |
| Total | 0.029 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than white bean per 100 grams.
| Soy Sauce | White Beans | |
|---|---|---|
| linoleic acid | 0.234 G | 0.067 G |
| Total | 0.234 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Soy Sauce g
()
|
Daily Values (%) |
White Beans g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does soy sauce or white beans contain more calories in 100 grams?White bean is high in calories and soy sauce has 50% less calories than white bean - soy sauce has 53 calories in 100g and white bean has 114 calories.
Is soy sauce or white beans better for protein?
Soy sauce and white beans contain similar amounts of protein - soy sauce has 8.1g of protein per 100 grams and white bean has 7.3g of protein.
Does soy sauce or white beans have more carbohydrates?
By weight, soy sauce has 3.3 times fewer carbohydrates than white bean - soy sauce has 4.9g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does soy sauce or white beans contain more calcium?
White bean is a rich source of calcium and it has 120% more calcium than soy sauce - soy sauce has 33mg of calcium in 100 grams and white bean has 73mg of calcium.
Does soy sauce or white beans contain more potassium?
Both soy sauce and white beans are high in potassium. Soy sauce is very similar to soy sauce for potassium - soy sauce has 435mg of potassium in 100 grams and white bean has 454mg of potassium.