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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 is richer in Fiber.
  • Navy beans covers your daily Fiber needs 40% more than Soy yogurt.
  • Navy beans contains 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% 39% 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 ~0IU
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy yogurt Navy beans
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt Navy beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
6%
Soy yogurt
21%
Navy beans
Minerals Daily Need Coverage Score
4%
Soy yogurt
43%
Navy beans

Comparison summary

Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 39)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 4.92g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.122g)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins

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.