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

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Significant differences between navy beans and soy yogurt

  • Navy beans have more fiber; however, soy yogurt is richer in vitamin C, vitamin D, and calcium.
  • Navy beans cover your daily fiber needs 40% more than soy yogurt.
  • Navy beans contain 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
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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% 20% 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 ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Navy beans Soy yogurt DV% diff.
Fiber 10.5g 0.4g 40%
Folate 140µg 35%
Iron 2.36mg 30%
Manganese 0.527mg 23%
Copper 0.21mg 23%
Phosphorus 144mg 21%
Vitamin B1 0.237mg 20%
Vitamin C 0.9mg 13.2mg 14%
Magnesium 53mg 13%
Protein 8.23g 2.64g 11%
Vitamin B6 0.138mg 11%
Potassium 389mg 11%
Zinc 1.03mg 9%
Choline 44.7mg 8%
Vitamin D 0IU 53IU 7%
Vitamin D 0µg 1.3µg 7%
Calcium 69mg 132mg 6%
Starch 15.4g 6%
Vitamin B2 0.066mg 5%
Vitamin B5 0.266mg 5%
Carbs 26.05g 9.69g 5%
Selenium 2.9µg 5%
Vitamin B3 0.649mg 4%
Calories 140kcal 66kcal 4%
Polyunsaturated fat 0.49g 3%
Fats 0.62g 1.76g 2%
Sodium 0mg 13mg 1%
Vitamin K 0.6µg 1%
Saturated fat 0.098g 0.22g 1%
Net carbs 15.55g 9.29g N/A
Sugar 0.37g 5.29g N/A
Vitamin E 0.01mg 0%
Monounsaturated fat 0.142g 0%
Tryptophan 0.1mg 0%
Threonine 0.289mg 0%
Isoleucine 0.387mg 0%
Leucine 0.7mg 0%
Lysine 0.52mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.471mg 0%
Valine 0.504mg 0%
Histidine 0.206mg 0%
Omega-3 - ALA 0.177g N/A

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 +∞%

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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.