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

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A recap on the differences between refried beans and soy yogurt

Refried beans have more fiber and protein; however, soy yogurt is higher in calcium, vitamin C, and vitamin D*.
Refried beans cover your daily sodium needs 16% more than soy yogurt.
Soy yogurt contains 9 times less fiber than refried beans. Refried beans contain 3.7g of fiber, while soy yogurt contains 0.4g.
Soy yogurt has less sodium.

Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and SILK Plain soy yogurt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Refried beans

Soy yogurt

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	+355.2%
Contains less SodiumSodium	-96.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Refried beans

Soy yogurt

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 Vitamin CVitamin C	+120%
Contains more Vitamin DVitamin D	+∞%

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Histidine	153mg		22%
Iron	1.44mg		18%
Sodium	370mg	13mg	16%
Copper	0.129mg		14%
Fiber	3.7g	0.4g	13%
Phosphorus	92mg		13%
Manganese	0.289mg		13%
Selenium	5.8µg		11%
Omega-3 (ALA)	0.169g		11%
Calcium	29mg	132mg	10%
Potassium	319mg		9%
Vitamin C	6mg	13.2mg	8%
Magnesium	35mg		8%
Vitamin B6	0.103mg		8%
Vitamin D*	0 IU	53 IU	7%
Vitamin D	0µg	1.3µg	7%
Vitamin B1	0.076mg		6%
Vitamin B2	0.079mg		6%
Protein	4.98g	2.64g	5%
Zinc	0.58mg		5%
Vitamin B5	0.189mg		4%
Choline	21.2mg		4%
Polyunsaturated fat	0.543g		4%
Starch	7.43g		3%
Folate	11µg		3%
Vitamin B3	0.367mg		2%
Vitamin K	2.1µg		2%
Saturated fat	0.631g	0.22g	2%
Monounsaturated fat	0.601g		2%
Omega-6 (Linoleic acid)	0.36g		2%
Calories	90kcal	66kcal	1%
Carbs	13.55g	9.69g	1%
Vitamin E	0.09mg		1%
Protein per 100 calories	5.5g	4g	N/A
Calories per 10 g protein	181kcal	250kcal	N/A
Weight per 100 calories	111g	152g	N/A
Fats	2.01g	1.76g	0%
Unsaturated / Saturated Fat ratio	1.8	0	N/A
Net carbs	9.85g	9.29g	N/A
Sugar	0.54g	5.29g	N/A
Trans fat	0.016g	0g	N/A
Tryptophan	0.065mg		0%
Threonine	0.231mg		0%
Isoleucine	0.242mg		0%
Leucine	0.438mg		0%
Lysine	0.377mg		0%
Methionine	0.083mg		0%
Phenylalanine	0.297mg		0%
Valine	0.287mg		0%
Omega-3 (Eicosatrienoic acid)	0.001g		N/A
Omega-6 (Eicosadienoic acid)	0.008g		N/A