Soy sauce made from soy and wheat (sho… vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seed, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Soy sauce 53
Beans 128
Protein (g)
Soy sauce 8.14
Beans 7.52
Carbs (g)
Soy sauce 4.93
Beans 24.8
Fat (g)
Soy sauce 0.570
Beans 0.100
Fiber (g)
Soy sauce 0.800
Beans 7.30
Quick answers
Which has more protein?
Soy sauce made from soy and wheat (shoyu) — 8.14g vs 7.52g per 100g.
Which has fewer calories?
Soy sauce made from soy and wheat (shoyu) — 53 vs 128 kcal per 100g.
Which is more nutrient-dense?
Beans, adzuki, mature seed, cooked, boiled, with salt scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Soy sauce made from soy and wheat (shoyu) | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 53 kcal | 128 kcal | -59% |
| Macronutrients | |||
| Water | 71.2 g | 66.3 g | +7% |
| Protein | 8.14 g | 7.52 g | +8% |
| Total lipid (fat) | 0.570 g | 0.100 g | +470% |
| Carbohydrate, by difference | 4.93 g | 24.8 g | -80% |
| Fiber, total dietary | 0.800 g | 7.30 g | -89% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.073 g | 0.036 g | +103% |
| Fatty acids, total monounsaturated | 0.088 g | 0.009 g | +878% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.033 mg | 0.115 mg | -71% |
| Riboflavin (Vitamin B2) | 0.165 mg | 0.064 mg | +158% |
| Niacin (Vitamin B3) | 2.20 mg | 0.717 mg | +206% |
| Pantothenic acid (Vitamin B5) | 0.297 mg | 0.430 mg | -31% |
| Vitamin B-6 — Pyridoxine | 0.148 mg | 0.096 mg | +54% |
| Biotin (Vitamin B7) | 14.0 ug | 121 ug | -88% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 18.3 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 33.0 mg | 28.0 mg | +18% |
| Iron, Fe | 1.45 mg | 2.00 mg | -27% |
| Magnesium, Mg | 74.0 mg | 52.0 mg | +42% |
| Phosphorus, P | 166 mg | 168 mg | -1% |
| Potassium, K | 435 mg | 532 mg | -18% |
| Sodium, Na | 5493 mg | 244 mg | +2151% |
| Zinc, Zn | 0.870 mg | 1.77 mg | -51% |
| Copper, Cu | 0.043 mg | 0.298 mg | -86% |
| Manganese, Mn | 1.02 mg | 0.573 mg | +78% |
| Selenium, Se | 0.500 ug | 1.20 ug | -58% |
| Other Nutrients | |||
| Energy | 222 kj | 536 kj | -59% |
| Ash | 15.2 g | 1.33 g | +1044% |
| Total Sugars | 0.400 g | — | |
| Sucrose | 0.100 g | — | |
| Glucose | 0.300 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 14.0 ug | 121 ug | -88% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 14.0 ug | 121 ug | -88% |
| Betaine | 29.8 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 6.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.058 g | — | |
| SFA 18:0 (Stearic acid) | 0.007 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.080 g | 0.009 g | +789% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.263 g | 0.021 g | +1152% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.234 g | 0.021 g | +1014% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.029 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.096 g | 0.072 g | +33% |
| Threonine (EAA) | 0.271 g | 0.255 g | +6% |
| Isoleucine (EAA, BCAA) | 0.318 g | 0.300 g | +6% |
| Leucine (EAA, BCAA) | 0.537 g | 0.632 g | -15% |
| Lysine (EAA) | 0.381 g | 0.567 g | -33% |
| Methionine (EAA) | 0.097 g | 0.079 g | +23% |
| Cystine (conditionally essential) | 0.118 g | 0.070 g | +69% |
| Phenylalanine (EAA) | 0.353 g | 0.398 g | -11% |
| Tyrosine (conditionally essential) | 0.244 g | 0.224 g | +9% |
| Valine (EAA, BCAA) | 0.332 g | 0.387 g | -14% |
| Arginine (conditionally essential) | 0.463 g | 0.486 g | -5% |
| Histidine (EAA) | 0.174 g | 0.198 g | -12% |
| Alanine | 0.294 g | 0.439 g | -33% |
| Aspartic acid | 0.719 g | 0.891 g | -19% |
| Glutamic acid | 1.58 g | 1.17 g | +35% |
| Glycine (conditionally essential) | 0.297 g | 0.286 g | +4% |
| Proline (conditionally essential) | 0.493 g | 0.331 g | +49% |
| Serine | 0.388 g | 0.369 g | +5% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0.785 mg | — | |
| Genistein | 0.388 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.200 mg | — | |
| Choline from phosphatidylcholine | 0 mg | — | |
| Choline from phosphocholine | 0.300 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 18.0 mg | — | |
| Total Choline | 18.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0.500 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 1.18 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Soy sauce made from soy and wheat (shoyu) nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.