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Cereal vs. Soy yogurt — In-Depth Nutrition Comparison

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Significant differences between cereal and soy yogurt

  • Cereal has more vitamin A and vitamin C; however, soy yogurt is richer in calcium.
  • Cereal covers your daily vitamin A needs 56% more than soy yogurt.
  • Soy yogurt has 61 times less sodium than cereal. Cereal has 795mg of sodium, while soy yogurt has 13mg.

Specific food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and SILK Plain soy yogurt.

Infographic

Cereal 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.
Cereal
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1220%
Contains less SodiumSodium -98.4%

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.
Cereal
8
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 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% 20% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +191.7%
Contains more Vitamin AVitamin A +∞%
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 +∞%
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cereal Soy yogurt DV% diff.
Vitamin B1 6.288mg 524%
Vitamin B6 5.986mg 460%
Iron 34.06mg 426%
Vitamin B2 3.87mg 298%
Vitamin B3 29.62mg 185%
Vitamin A 814µg 90%
Zinc 7.6mg 69%
Manganese 0.79mg 34%
Sodium 795mg 13mg 34%
Vitamin C 38.5mg 13.2mg 28%
Carbs 86.85g 9.69g 26%
Calories 378kcal 66kcal 16%
Copper 0.137mg 15%
Calcium 10mg 132mg 12%
Phosphorus 77mg 11%
Selenium 6.3µg 11%
Vitamin D 1.3µg 7%
Protein 6.06g 2.64g 7%
Vitamin D 53IU 7%
Vitamin B5 0.226mg 5%
Magnesium 19mg 5%
Fiber 1.4g 0.4g 4%
Potassium 105mg 3%
Polyunsaturated fat 0.354g 2%
Monounsaturated fat 0.204g 1%
Fats 1.08g 1.76g 1%
Vitamin E 0.08mg 1%
Net carbs 85.45g 9.29g N/A
Sugar 10.35g 5.29g N/A
Saturated fat 0.26g 0.22g 0%
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +129.5%
Contains more CarbsCarbs +796.3%
Contains more OtherOther +79.8%
Contains more FatsFats +63%
Contains more WaterWater +2139.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
100%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -15.4%

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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. 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.