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
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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.
| 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.
| Contains more Vitamin CVitamin C | +1366.7% |
| Contains more Vitamin DVitamin D | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.64 g
Fats:
1.76 g
Carbs:
9.69 g
Water:
84.67 g
Other:
1.24 g
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
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
5%
21%
Minerals Daily Need Coverage Score
4%
43%
Comparison summary
Which food is lower in glycemic index?
Soy yogurt is lower in glycemic index (difference - 39)
Which food is cheaper?
Soy yogurt is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans is lower in Sugar (difference - 4.92g)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Navy beans is lower in Saturated fat (difference - 0.122g)
Which food is richer in minerals?
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans is relatively richer in vitamins