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  6. Soy yogurt vs. Navy beans

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

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Significant differences between soy yogurt and navy beans

  • Soy yogurt has more vitamin C, vitamin D, and calcium; however, navy beans are richer in fiber.
  • Navy beans cover your daily fiber needs 40% more than soy yogurt.
  • Navy beans contain less sugar.

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

Infographic

Soy yogurt vs Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more CalciumCalcium +91.3%
Contains less SodiumSodium -100%

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin CVitamin C +1366.7%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy yogurt Navy beans DV% diff.
Fiber 0.4g 10.5g 40%
Folate 140µg 35%
Iron 2.36mg 30%
Manganese 0.527mg 23%
Copper 0.21mg 23%
Phosphorus 144mg 21%
Vitamin B1 0.237mg 20%
Vitamin C 13.2mg 0.9mg 14%
Magnesium 53mg 13%
Protein 2.64g 8.23g 11%
Vitamin B6 0.138mg 11%
Potassium 389mg 11%
Zinc 1.03mg 9%
Choline 44.7mg 8%
Vitamin D 53IU 0IU 7%
Vitamin D 1.3µg 0µg 7%
Calcium 132mg 69mg 6%
Starch 15.4g 6%
Vitamin B2 0.066mg 5%
Vitamin B5 0.266mg 5%
Carbs 9.69g 26.05g 5%
Selenium 2.9µg 5%
Vitamin B3 0.649mg 4%
Calories 66kcal 140kcal 4%
Polyunsaturated fat 0.49g 3%
Fats 1.76g 0.62g 2%
Sodium 13mg 0mg 1%
Vitamin K 0.6µg 1%
Saturated fat 0.22g 0.098g 1%
Net carbs 9.29g 15.55g N/A
Sugar 5.29g 0.37g N/A
Vitamin E 0.01mg 0%
Monounsaturated fat 0.142g 0%
Tryptophan 0.1mg 0%
Threonine 0.289mg 0%
Isoleucine 0.387mg 0%
Leucine 0.7mg 0%
Lysine 0.52mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.471mg 0%
Valine 0.504mg 0%
Histidine 0.206mg 0%
Omega-3 - ALA 0.177g N/A

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% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more FatsFats +183.9%
Contains more WaterWater +32.7%
Contains more ProteinProtein +211.7%
Contains more CarbsCarbs +168.8%
~equal in Other ~1.29g

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains less Sat. FatSaturated fat -55.5%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.