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  6. Soy yogurt vs. Black gram

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% 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 3.3% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin CVitamin C +1220%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
~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% 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%

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 Black gram
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy yogurt Black gram Opinion
Calories 66kcal 105kcal Black gram
Protein 2.64g 7.54g Black gram
Fats 1.76g 0.55g Soy yogurt
Vitamin C 13.2mg 1mg Soy yogurt
Net carbs 9.29g 11.94g Black gram
Carbs 9.69g 18.34g Black gram
Vitamin D 53IU 0IU Soy yogurt
Magnesium 63mg Black gram
Calcium 132mg 53mg Soy yogurt
Potassium 231mg Black gram
Iron 1.75mg Black gram
Sugar 5.29g 2.01g Black gram
Fiber 0.4g 6.4g Black gram
Copper 0.139mg Black gram
Zinc 0.83mg Black gram
Phosphorus 156mg Black gram
Sodium 13mg 7mg Black gram
Vitamin A 0IU 31IU Black gram
Vitamin A 2µg Black gram
Vitamin E 0.15mg Black gram
Vitamin D 1.3µg 0µg Soy yogurt
Manganese 0.412mg Black gram
Selenium 2.5µg Black gram
Vitamin B1 0.15mg Black gram
Vitamin B2 0.075mg Black gram
Vitamin B3 1.5mg Black gram
Vitamin B5 0.433mg Black gram
Vitamin B6 0.058mg Black gram
Vitamin K 2.7µg Black gram
Folate 94µg Black gram
Choline 29.6mg Black gram
Saturated Fat 0.22g 0.038g Black gram
Monounsaturated Fat 0.029g Black gram
Polyunsaturated fat 0.359g Black gram
Tryptophan 0.078mg Black gram
Threonine 0.262mg Black gram
Isoleucine 0.385mg Black gram
Leucine 0.625mg Black gram
Lysine 0.5mg Black gram
Methionine 0.11mg Black gram
Phenylalanine 0.44mg Black gram
Valine 0.423mg Black gram
Histidine 0.211mg Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt Black gram
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
17%
Black gram
Minerals Daily Need Coverage Score
4%
Soy yogurt
35%
Black gram

Comparison summary

Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 43)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 3.28g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.182g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.