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  6. Navy beans vs. Soy yogurt

Navy beans vs. Soy yogurt — In-Depth Nutrition Comparison

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Significant differences between Navy beans and Soy yogurt

  • Navy beans has more Fiber, however, Soy yogurt is richer in Vitamin C, Vitamin D, and Calcium.
  • Navy beans covers your daily Fiber needs 40% more than Soy yogurt.
  • Navy beans contains less Sugar.

Specific food types used in this comparison are Beans, navy, mature seeds, cooked, boiled, without salt and SILK Plain soy yogurt.

Infographic

Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +91.3%

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1366.7%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +211.7%
Contains more CarbsCarbs +168.8%
Contains more FatsFats +183.9%
Contains more WaterWater +32.7%
~equal in Other ~1.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated Fat: Sat. Fat 0.098 g
Monounsaturated Fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 -55.5%
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.
Navy beans Soy yogurt
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Navy beans Soy yogurt Opinion
Calories 140kcal 66kcal Navy beans
Protein 8.23g 2.64g Navy beans
Fats 0.62g 1.76g Soy yogurt
Vitamin C 0.9mg 13.2mg Soy yogurt
Net carbs 15.55g 9.29g Navy beans
Carbs 26.05g 9.69g Navy beans
Vitamin D 0IU 53IU Soy yogurt
Magnesium 53mg Navy beans
Calcium 69mg 132mg Soy yogurt
Potassium 389mg Navy beans
Iron 2.36mg Navy beans
Sugar 0.37g 5.29g Navy beans
Fiber 10.5g 0.4g Navy beans
Copper 0.21mg Navy beans
Zinc 1.03mg Navy beans
Starch 15.4g Navy beans
Phosphorus 144mg Navy beans
Sodium 0mg 13mg Navy beans
Vitamin E 0.01mg Navy beans
Vitamin D 0µg 1.3µg Soy yogurt
Manganese 0.527mg Navy beans
Selenium 2.9µg Navy beans
Vitamin B1 0.237mg Navy beans
Vitamin B2 0.066mg Navy beans
Vitamin B3 0.649mg Navy beans
Vitamin B5 0.266mg Navy beans
Vitamin B6 0.138mg Navy beans
Vitamin K 0.6µg Navy beans
Folate 140µg Navy beans
Choline 44.7mg Navy beans
Saturated Fat 0.098g 0.22g Navy beans
Monounsaturated Fat 0.142g Navy beans
Polyunsaturated fat 0.49g Navy beans
Tryptophan 0.1mg Navy beans
Threonine 0.289mg Navy beans
Isoleucine 0.387mg Navy beans
Leucine 0.7mg Navy beans
Lysine 0.52mg Navy beans
Methionine 0.111mg Navy beans
Phenylalanine 0.471mg Navy beans
Valine 0.504mg Navy beans
Histidine 0.206mg Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans 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
21%
Navy beans
6%
Soy yogurt
Minerals Daily Need Coverage Score
43%
Navy beans
4%
Soy yogurt

Comparison summary

Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 39)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 4.92g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.122g)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.