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  6. Soy yogurt vs. Black turtle bean

Soy yogurt vs. Black turtle bean — In-Depth Nutrition Comparison

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How are soy yogurt and black turtle bean different?

  • Soy yogurt is higher in vitamin C, calcium, and vitamin D*; however, black turtle bean is richer in fiber and protein.
  • Daily need coverage for fiber for black turtle bean is 32% higher.
  • Black turtle bean has less sugar.

SILK Plain soy yogurt and Beans, black turtle, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Soy yogurt vs Black turtle bean infographic
Infographic link

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.
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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more CalciumCalcium +140%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 44% 20% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 17% 56% 13% 9.9% 16% 18% 0% 8.3% 65%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy yogurt Black turtle bean DV% diff.
Iron 2.85mg 36%
Fiber 0.4g 8.3g 32%
Copper 0.269mg 30%
Phosphorus 152mg 22%
Folate 86µg 22%
Vitamin B1 0.225mg 19%
Vitamin C 13.2mg 0mg 15%
Manganese 0.327mg 14%
Potassium 433mg 13%
Magnesium 49mg 12%
Protein 2.64g 8.18g 11%
Calcium 132mg 55mg 8%
Vitamin D* 53 IU 0 IU 7%
Vitamin D 1.3µg 0µg 7%
Zinc 0.76mg 7%
Vitamin E 0.87mg 6%
Vitamin B6 0.077mg 6%
Choline 32.6mg 6%
Carbs 9.69g 24.35g 5%
Vitamin B5 0.26mg 5%
Vitamin B2 0.056mg 4%
Calories 66kcal 130kcal 3%
Vitamin B3 0.527mg 3%
Vitamin K 3.3µg 3%
Fats 1.76g 0.35g 2%
Selenium 1.2µg 2%
Saturated fat 0.22g 0.089g 1%
Polyunsaturated fat 0.149g 1%
Protein per 100 calories 4g 6.3g N/A
Calories per 10 g protein 250kcal 159kcal N/A
Weight per 100 calories 152g 77g N/A
Net carbs 9.29g 16.05g N/A
Sugar 5.29g 0.32g N/A
Sodium 13mg 3mg 0%
Monounsaturated fat 0.03g 0%
Tryptophan 0.097mg 0%
Threonine 0.344mg 0%
Isoleucine 0.361mg 0%
Leucine 0.653mg 0%
Lysine 0.562mg 0%
Methionine 0.123mg 0%
Phenylalanine 0.442mg 0%
Valine 0.428mg 0%
Histidine 0.228mg 0%

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% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more FatsFats +402.9%
Contains more WaterWater +28.8%
Contains more ProteinProtein +209.8%
Contains more CarbsCarbs +151.3%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains less Sat. FatSaturated fat -59.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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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. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.