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Soy yogurt vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between soy yogurt and black gram?

  • Soy yogurt is richer in vitamin C, vitamin D, and calcium, yet black gram is richer in fiber.
  • Black gram's daily need coverage for fiber is 24% higher.
  • Black gram contains less sugar.

We used SILK Plain soy yogurt and Mungo beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Soy yogurt vs Black gram 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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Contains more CalciumCalcium +149.1%
Contains less SodiumSodium -46.2%

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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin CVitamin C +1220%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy yogurt Black gram DV% diff.
Fiber 0.4g 6.4g 24%
Folate 94µg 24%
Phosphorus 156mg 22%
Iron 1.75mg 22%
Manganese 0.412mg 18%
Copper 0.139mg 15%
Magnesium 63mg 15%
Vitamin C 13.2mg 1mg 14%
Vitamin B1 0.15mg 13%
Protein 2.64g 7.54g 10%
Vitamin B5 0.433mg 9%
Vitamin B3 1.5mg 9%
Zinc 0.83mg 8%
Calcium 132mg 53mg 8%
Potassium 231mg 7%
Vitamin D 53IU 0IU 7%
Vitamin D 1.3µg 0µg 7%
Vitamin B2 0.075mg 6%
Choline 29.6mg 5%
Selenium 2.5µg 5%
Vitamin B6 0.058mg 4%
Carbs 9.69g 18.34g 3%
Vitamin K 2.7µg 2%
Polyunsaturated fat 0.359g 2%
Calories 66kcal 105kcal 2%
Fats 1.76g 0.55g 2%
Vitamin E 0.15mg 1%
Saturated fat 0.22g 0.038g 1%
Net carbs 9.29g 11.94g N/A
Sugar 5.29g 2.01g N/A
Sodium 13mg 7mg 0%
Vitamin A 2µg 0%
Monounsaturated fat 0.029g 0%
Tryptophan 0.078mg 0%
Threonine 0.262mg 0%
Isoleucine 0.385mg 0%
Leucine 0.625mg 0%
Lysine 0.5mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.44mg 0%
Valine 0.423mg 0%
Histidine 0.211mg 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
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more FatsFats +220%
Contains more WaterWater +16.8%
Contains more OtherOther +17%
Contains more ProteinProtein +185.6%
Contains more CarbsCarbs +89.3%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains less Sat. FatSaturated fat -82.7%

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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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.