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  6. Pinto beans vs. Soy yogurt

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

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A recap on differences between Pinto beans and Soy yogurt

  • Pinto beans has more Fiber, however, Soy yogurt is higher in Vitamin C, Vitamin D, and Calcium.
  • Pinto beans covers your daily Fiber needs 34% more than Soy yogurt.
  • Pinto beans has less Sugar.

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

Infographic

Pinto 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 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 less SodiumSodium -92.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +187%

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
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 +1550%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 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 +241.3%
Contains more CarbsCarbs +170.6%
Contains more FatsFats +170.8%
Contains more WaterWater +34.5%
~equal in Other ~1.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.136 g
Monounsaturated Fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 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 -38.2%
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.
Pinto beans Soy yogurt
Lower in Glycemic Index 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
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pinto beans Soy yogurt Opinion
Calories 143kcal 66kcal Pinto beans
Protein 9.01g 2.64g Pinto beans
Fats 0.65g 1.76g Soy yogurt
Vitamin C 0.8mg 13.2mg Soy yogurt
Net carbs 17.22g 9.29g Pinto beans
Carbs 26.22g 9.69g Pinto beans
Vitamin D 0IU 53IU Soy yogurt
Magnesium 50mg Pinto beans
Calcium 46mg 132mg Soy yogurt
Potassium 436mg Pinto beans
Iron 2.09mg Pinto beans
Sugar 0.34g 5.29g Pinto beans
Fiber 9g 0.4g Pinto beans
Copper 0.219mg Pinto beans
Zinc 0.98mg Pinto beans
Starch 15.15g Pinto beans
Phosphorus 147mg Pinto beans
Sodium 1mg 13mg Pinto beans
Vitamin E 0.94mg Pinto beans
Vitamin D 0µg 1.3µg Soy yogurt
Manganese 0.453mg Pinto beans
Selenium 6.2µg Pinto beans
Vitamin B1 0.193mg Pinto beans
Vitamin B2 0.062mg Pinto beans
Vitamin B3 0.318mg Pinto beans
Vitamin B5 0.21mg Pinto beans
Vitamin B6 0.229mg Pinto beans
Vitamin K 3.5µg Pinto beans
Folate 172µg Pinto beans
Choline 35.3mg Pinto beans
Saturated Fat 0.136g 0.22g Pinto beans
Monounsaturated Fat 0.133g Pinto beans
Polyunsaturated fat 0.235g Pinto beans
Tryptophan 0.108mg Pinto beans
Threonine 0.331mg Pinto beans
Isoleucine 0.426mg Pinto beans
Leucine 0.765mg Pinto beans
Lysine 0.63mg Pinto beans
Methionine 0.117mg Pinto beans
Phenylalanine 0.531mg Pinto beans
Valine 0.519mg Pinto beans
Histidine 0.247mg Pinto beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pinto 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
24%
Pinto beans
6%
Soy yogurt
Minerals Daily Need Coverage Score
42%
Pinto 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 lower in Sugar?
Pinto beans
Pinto beans is lower in Sugar (difference - 4.95g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 0.084g)
Which food is richer in minerals?
Pinto beans
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans
Pinto beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.