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  6. Soy yogurt vs. Adzuki bean

Soy yogurt vs. Adzuki bean — In-Depth Nutrition Comparison

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The main differences between Soy yogurt and Adzuki bean

  • Soy yogurt has more Vitamin C, Calcium, and Vitamin D, however, Adzuki bean has more Fiber.
  • Daily need coverage for Fiber from Adzuki bean is 28% higher.

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

Infographic

Soy yogurt vs Adzuki bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more CalciumCalcium +371.4%
Contains less SodiumSodium -38.5%

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 44% 0% 0% 39% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 0% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more FatsFats +1660%
Contains more WaterWater +27.7%
Contains more ProteinProtein +184.8%
Contains more CarbsCarbs +155.6%
~equal in Other ~1.32g

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
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains less Sat. FatSaturated Fat -83.6%

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 Adzuki bean
Lower in Glycemic Index ok
Lower in price 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

All nutrients comparison - raw data values

Nutrient Soy yogurt Adzuki bean Opinion
Calories 66kcal 128kcal Adzuki bean
Protein 2.64g 7.52g Adzuki bean
Fats 1.76g 0.1g Soy yogurt
Vitamin C 13.2mg 0mg Soy yogurt
Net carbs 9.29g 17.47g Adzuki bean
Carbs 9.69g 24.77g Adzuki bean
Vitamin D 53IU 0IU Soy yogurt
Magnesium 52mg Adzuki bean
Calcium 132mg 28mg Soy yogurt
Potassium 532mg Adzuki bean
Iron 2mg Adzuki bean
Sugar 5.29g Adzuki bean
Fiber 0.4g 7.3g Adzuki bean
Copper 0.298mg Adzuki bean
Zinc 1.77mg Adzuki bean
Phosphorus 168mg Adzuki bean
Sodium 13mg 8mg Adzuki bean
Vitamin A 0IU 6IU Adzuki bean
Vitamin D 1.3µg 0µg Soy yogurt
Manganese 0.573mg Adzuki bean
Selenium 1.2µg Adzuki bean
Vitamin B1 0.115mg Adzuki bean
Vitamin B2 0.064mg Adzuki bean
Vitamin B3 0.717mg Adzuki bean
Vitamin B5 0.43mg Adzuki bean
Vitamin B6 0.096mg Adzuki bean
Folate 121µg Adzuki bean
Saturated Fat 0.22g 0.036g Adzuki bean
Monounsaturated Fat 0.009g Adzuki bean
Polyunsaturated fat 0.021g Adzuki bean
Tryptophan 0.072mg Adzuki bean
Threonine 0.255mg Adzuki bean
Isoleucine 0.3mg Adzuki bean
Leucine 0.632mg Adzuki bean
Lysine 0.567mg Adzuki bean
Methionine 0.079mg Adzuki bean
Phenylalanine 0.398mg Adzuki bean
Valine 0.387mg Adzuki bean
Histidine 0.198mg Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt Adzuki bean
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
6%
Soy yogurt
15%
Adzuki bean
Minerals Daily Need Coverage Score
4%
Soy yogurt
47%
Adzuki bean

Comparison summary

Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 29)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 5.29g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.184g)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean 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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.