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.

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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.

Soy yogurt

Beans

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.

Soy yogurt

Beans

Contains more Vitamin CVitamin C	+325.8%
Contains more Vitamin DVitamin D	+∞%

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%