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  6. Lupin Bean vs. Soy yogurt

Lupin Bean vs. Soy yogurt — In-Depth Nutrition Comparison

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How are Lupin Bean and Soy yogurt different?

  • Lupin Bean is higher in Fiber, however, Soy yogurt is richer in Vitamin C, Vitamin D, and Calcium.
  • Daily need coverage for Vitamin C from Soy yogurt is 13% higher.
  • Lupin Bean contains 7 times more Fiber than Soy yogurt. While Lupin Bean contains 2.8g of Fiber, Soy yogurt contains only 0.4g.

Lupins, mature seeds, cooked, boiled, without salt and SILK Plain soy yogurt are the varieties used in this article.

Infographic

Lupin 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
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 -69.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +158.8%

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 3.7% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 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 +1100%
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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 +489.8%
Contains more FatsFats +65.9%
Contains more WaterWater +19.1%
Contains more OtherOther +125.5%
~equal in Carbs ~9.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated Fat: Sat. Fat 0.346 g
Monounsaturated Fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 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 -36.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Soy yogurt Opinion
Calories 119kcal 66kcal Lupin Bean
Protein 15.57g 2.64g Lupin Bean
Fats 2.92g 1.76g Lupin Bean
Vitamin C 1.1mg 13.2mg Soy yogurt
Net carbs 7.08g 9.29g Soy yogurt
Carbs 9.88g 9.69g Lupin Bean
Vitamin D 0IU 53IU Soy yogurt
Magnesium 54mg Lupin Bean
Calcium 51mg 132mg Soy yogurt
Potassium 245mg Lupin Bean
Iron 1.2mg Lupin Bean
Sugar 5.29g Lupin Bean
Fiber 2.8g 0.4g Lupin Bean
Copper 0.231mg Lupin Bean
Zinc 1.38mg Lupin Bean
Phosphorus 128mg Lupin Bean
Sodium 4mg 13mg Lupin Bean
Vitamin A 7IU 0IU Lupin Bean
Vitamin D 0µg 1.3µg Soy yogurt
Manganese 0.676mg Lupin Bean
Selenium 2.6µg Lupin Bean
Vitamin B1 0.134mg Lupin Bean
Vitamin B2 0.053mg Lupin Bean
Vitamin B3 0.495mg Lupin Bean
Vitamin B5 0.188mg Lupin Bean
Vitamin B6 0.009mg Lupin Bean
Folate 59µg Lupin Bean
Saturated Fat 0.346g 0.22g Soy yogurt
Monounsaturated Fat 1.18g Lupin Bean
Polyunsaturated fat 0.73g Lupin Bean
Tryptophan 0.125mg Lupin Bean
Threonine 0.573mg Lupin Bean
Isoleucine 0.695mg Lupin Bean
Leucine 1.181mg Lupin Bean
Lysine 0.832mg Lupin Bean
Methionine 0.11mg Lupin Bean
Phenylalanine 0.618mg Lupin Bean
Valine 0.65mg Lupin Bean
Histidine 0.443mg Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Soy yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
9%
Lupin Bean
6%
Soy yogurt
Minerals Daily Need Coverage Score
39%
Lupin Bean
4%
Soy yogurt

Comparison summary

Which food is lower in Saturated Fat?
Soy yogurt
Soy yogurt is lower in Saturated Fat (difference - 0.126g)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 5.29g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 9mg)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.