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  6. Soy yogurt vs. Cranberry beans

Soy yogurt vs. Cranberry beans — In-Depth Nutrition Comparison

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Important differences between soy yogurt and cranberry beans

  • Soy yogurt has more vitamin C, vitamin D, and calcium; however, cranberry beans is richer in fiber.
  • Cranberry beans's daily need coverage for fiber is 33% more.

The food varieties used in the comparison are SILK Plain soy yogurt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Soy yogurt vs Cranberry 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more CalciumCalcium +164%
Contains less SodiumSodium -92.3%

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%
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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soy yogurt Cranberry beans DV% diff.
Folate 207µg 52%
Fiber 0.4g 8.6g 33%
Iron 2.09mg 26%
Copper 0.231mg 26%
Phosphorus 135mg 19%
Vitamin B1 0.21mg 18%
Manganese 0.37mg 16%
Vitamin C 13.2mg 0mg 15%
Protein 2.64g 9.34g 13%
Magnesium 50mg 12%
Potassium 387mg 11%
Zinc 1.14mg 10%
Calcium 132mg 50mg 8%
Vitamin D 53IU 0IU 7%
Vitamin D 1.3µg 0µg 7%
Vitamin B6 0.081mg 6%
Vitamin B2 0.069mg 5%
Vitamin B5 0.24mg 5%
Carbs 9.69g 24.46g 5%
Calories 66kcal 136kcal 4%
Vitamin B3 0.515mg 3%
Selenium 1.3µg 2%
Fats 1.76g 0.46g 2%
Sodium 13mg 1mg 1%
Polyunsaturated fat 0.199g 1%
Net carbs 9.29g 15.86g N/A
Sugar 5.29g N/A
Saturated fat 0.22g 0.119g 0%
Monounsaturated fat 0.04g 0%
Tryptophan 0.111mg 0%
Threonine 0.393mg 0%
Isoleucine 0.412mg 0%
Leucine 0.746mg 0%
Lysine 0.641mg 0%
Methionine 0.14mg 0%
Phenylalanine 0.505mg 0%
Valine 0.489mg 0%
Histidine 0.26mg 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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more FatsFats +282.6%
Contains more WaterWater +31%
Contains more OtherOther +13.8%
Contains more ProteinProtein +253.8%
Contains more CarbsCarbs +152.4%

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 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains less Sat. FatSaturated fat -45.9%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.