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  6. Adzuki bean vs. Soy yogurt

Adzuki bean vs. Soy yogurt — In-Depth Nutrition Comparison

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The main differences between Adzuki bean and Soy yogurt

  • Adzuki bean has more Fiber, however, Soy yogurt has more Vitamin C, Calcium, and Vitamin D.
  • Daily need coverage for Fiber from Adzuki bean is 28% higher.

Food types used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt and SILK Plain soy yogurt.

Infographic

Adzuki bean vs Soy yogurt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -38.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +371.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 44% 0% 0% 39% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
Contains more ProteinProtein +184.8%
Contains more CarbsCarbs +155.6%
Contains more FatsFats +1660%
Contains more WaterWater +27.7%
~equal in Other ~1.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
100%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated Fat -83.6%
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Soy yogurt Opinion
Calories 128kcal 66kcal Adzuki bean
Protein 7.52g 2.64g Adzuki bean
Fats 0.1g 1.76g Soy yogurt
Vitamin C 0mg 13.2mg Soy yogurt
Net carbs 17.47g 9.29g Adzuki bean
Carbs 24.77g 9.69g Adzuki bean
Vitamin D 0IU 53IU Soy yogurt
Magnesium 52mg Adzuki bean
Calcium 28mg 132mg Soy yogurt
Potassium 532mg Adzuki bean
Iron 2mg Adzuki bean
Sugar 5.29g Adzuki bean
Fiber 7.3g 0.4g Adzuki bean
Copper 0.298mg Adzuki bean
Zinc 1.77mg Adzuki bean
Phosphorus 168mg Adzuki bean
Sodium 8mg 13mg Adzuki bean
Vitamin A 6IU 0IU Adzuki bean
Vitamin D 0µg 1.3µg Soy yogurt
Manganese 0.573mg Adzuki bean
Selenium 1.2µg Adzuki bean
Vitamin B1 0.115mg Adzuki bean
Vitamin B2 0.064mg Adzuki bean
Vitamin B3 0.717mg Adzuki bean
Vitamin B5 0.43mg Adzuki bean
Vitamin B6 0.096mg Adzuki bean
Folate 121µg Adzuki bean
Saturated Fat 0.036g 0.22g Adzuki bean
Monounsaturated Fat 0.009g Adzuki bean
Polyunsaturated fat 0.021g Adzuki bean
Tryptophan 0.072mg Adzuki bean
Threonine 0.255mg Adzuki bean
Isoleucine 0.3mg Adzuki bean
Leucine 0.632mg Adzuki bean
Lysine 0.567mg Adzuki bean
Methionine 0.079mg Adzuki bean
Phenylalanine 0.398mg Adzuki bean
Valine 0.387mg Adzuki bean
Histidine 0.198mg Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Soy yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
15%
Adzuki bean
6%
Soy yogurt
Minerals Daily Need Coverage Score
47%
Adzuki bean
4%
Soy yogurt

Comparison summary

Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 29)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 5.29g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.184g)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/nutrients
  2. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/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.