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  6. Refried beans vs. Soy yogurt

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; however, soy yogurt is higher in calcium, vitamin D, and vitamin C.
  • 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.

Infographic

Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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 +355.2%
Contains less SodiumSodium -96.5%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 +120%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Refried beans Soy yogurt DV% diff.
Histidine 153mg 22%
Iron 1.44mg 18%
Sodium 370mg 13mg 16%
Copper 0.129mg 14%
Phosphorus 92mg 13%
Manganese 0.289mg 13%
Fiber 3.7g 0.4g 13%
Selenium 5.8µg 11%
Calcium 29mg 132mg 10%
Potassium 319mg 9%
Magnesium 35mg 8%
Vitamin B6 0.103mg 8%
Vitamin C 6mg 13.2mg 8%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 53IU 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%
Saturated fat 0.631g 0.22g 2%
Monounsaturated fat 0.601g 2%
Vitamin B3 0.367mg 2%
Vitamin K 2.1µg 2%
Calories 90kcal 66kcal 1%
Carbs 13.55g 9.69g 1%
Vitamin E 0.09mg 1%
Fats 2.01g 1.76g 0%
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 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 +88.6%
Contains more FatsFats +14.2%
Contains more CarbsCarbs +39.8%
Contains more OtherOther +37.9%
~equal in Water ~84.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 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 -65.1%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.