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  6. Soy yogurt vs. Kidney beans

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

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Significant differences between soy yogurt and kidney beans

  • Soy yogurt has more vitamin C, calcium, and vitamin D*; however, kidney beans are richer in fiber and protein.
  • Kidney beans cover your daily fiber needs 24% more than soy yogurt.
  • Kidney beans contain less sugar.

Specific food types used in this comparison are SILK Plain soy yogurt and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Soy yogurt vs Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more CalciumCalcium +277.1%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -92.3%
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 4% 0% 0% 0.6% 40% 13% 11% 13% 28% 0% 21% 98%
Contains more Vitamin CVitamin C +1000%
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 Kidney beans DV% diff.
Folate 130µg 33%
Iron 2.22mg 28%
Fiber 0.4g 6.4g 24%
Copper 0.216mg 24%
Phosphorus 138mg 20%
Manganese 0.43mg 19%
Vitamin C 13.2mg 1.2mg 13%
Vitamin B1 0.16mg 13%
Protein 2.64g 8.67g 12%
Potassium 405mg 12%
Magnesium 42mg 10%
Calcium 132mg 35mg 10%
Zinc 1mg 9%
Vitamin B6 0.12mg 9%
Vitamin D* 53 IU 0 IU 7%
Vitamin D 1.3µg 0µg 7%
Vitamin K 8.4µg 7%
Choline 30.5mg 6%
Carbs 9.69g 22.8g 4%
Vitamin B2 0.058mg 4%
Vitamin B3 0.578mg 4%
Vitamin B5 0.22mg 4%
Calories 66kcal 127kcal 3%
Fats 1.76g 0.5g 2%
Selenium 1.1µg 2%
Polyunsaturated fat 0.278g 2%
Sodium 13mg 1mg 1%
Saturated fat 0.22g 0.073g 1%
Protein per 100 calories 4g 6.8g N/A
Calories per 10 g protein 250kcal 146kcal N/A
Weight per 100 calories 152g 79g N/A
Net carbs 9.29g 16.4g N/A
Sugar 5.29g 0.32g N/A
Vitamin E 0.03mg 0%
Monounsaturated fat 0.039g 0%
Tryptophan 0.104mg 0%
Threonine 0.319mg 0%
Isoleucine 0.41mg 0%
Leucine 0.736mg 0%
Lysine 0.607mg 0%
Methionine 0.113mg 0%
Phenylalanine 0.511mg 0%
Valine 0.5mg 0%
Histidine 0.238mg 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% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more FatsFats +252%
Contains more WaterWater +26.5%
Contains more ProteinProtein +228.4%
Contains more CarbsCarbs +135.3%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains less Sat. FatSaturated fat -66.8%
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.