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Soy yogurt vs. Beans — In-Depth Nutrition Comparison

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Differences between soy yogurt and beans

  • Soy yogurt has more vitamin C, vitamin D, and calcium, while beans have more fiber.
  • Beans' daily need coverage for fiber is 20% higher.
  • The amount of sugar in soy yogurt is lower.

The food types used in this comparison are SILK Plain soy yogurt and Beans, baked, canned, no salt added.

Infographic

Soy yogurt vs Beans 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 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
Beans
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more CalciumCalcium +164%
Contains less SodiumSodium -92.3%
~equal in Manganese ~mg

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 44% 0% 0% 20% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Beans
9
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +325.8%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more FatsFats +340%
Contains more WaterWater +16.6%
Contains more ProteinProtein +81.8%
Contains more CarbsCarbs +111.5%
Contains more OtherOther +37.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Beans
3
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -53.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy yogurt Beans DV% diff.
Copper 0.206mg 23%
Fiber 0.4g 5.5g 20%
Phosphorus 104mg 15%
Vitamin B1 0.15mg 13%
Zinc 1.4mg 13%
Vitamin C 13.2mg 3.1mg 11%
Vitamin B6 0.13mg 10%
Potassium 296mg 9%
Magnesium 32mg 8%
Calcium 132mg 50mg 8%
Selenium 4.5µg 8%
Vitamin D 1.3µg 0µg 7%
Vitamin D 53IU 0IU 7%
Folate 24µg 6%
Choline 30.8mg 6%
Vitamin B2 0.06mg 5%
Carbs 9.69g 20.49g 4%
Protein 2.64g 4.8g 4%
Iron 0.29mg 4%
Vitamin B3 0.43mg 3%
Calories 66kcal 105kcal 2%
Fats 1.76g 0.4g 2%
Vitamin E 0.15mg 1%
Vitamin A 5µg 1%
Sodium 13mg 1mg 1%
Vitamin K 0.8µg 1%
Saturated fat 0.22g 0.103g 1%
Polyunsaturated fat 0.172g 1%
Net carbs 9.29g 14.99g N/A
Sugar 5.29g 7.78g N/A
Monounsaturated fat 0.035g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt Beans
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
5%
Soy yogurt
11%
Beans
Minerals Daily Need Coverage Score
4%
Soy yogurt
25%
Beans

Comparison summary

Which food is lower in Sugar?
Soy yogurt
Soy yogurt is lower in Sugar (difference - 2.49g)
Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 33)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $1.5)
Which food contains less Sodium?
Beans
Beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Beans
Beans is lower in Saturated fat (difference - 0.117g)
Which food is richer in minerals?
Beans
Beans is relatively richer in minerals
Which food is richer in vitamins?
Beans
Beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.