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  6. Soy yogurt vs. Lupin Bean

Soy yogurt vs. Lupin Bean — In-Depth Nutrition Comparison

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How are Soy yogurt and Lupin Bean different?

  • Soy yogurt is higher in Vitamin C, Vitamin D, and Calcium, however, Lupin Bean is richer in Fiber.
  • Daily need coverage for Vitamin C from Soy yogurt is 13% higher.

SILK Plain soy yogurt and Lupins, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Soy yogurt vs Lupin Bean 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more CalciumCalcium +158.8%
Contains less SodiumSodium -69.2%

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 3.7% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more WaterWater +19.1%
Contains more OtherOther +125.5%
Contains more ProteinProtein +489.8%
Contains more FatsFats +65.9%
~equal in Carbs ~9.88g

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
15% 52% 32%
Saturated Fat: Sat. Fat 0.346 g
Monounsaturated Fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated Fat -36.4%

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 Lupin Bean
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Soy yogurt Lupin Bean Opinion
Calories 66kcal 119kcal Lupin Bean
Protein 2.64g 15.57g Lupin Bean
Fats 1.76g 2.92g Lupin Bean
Vitamin C 13.2mg 1.1mg Soy yogurt
Net carbs 9.29g 7.08g Soy yogurt
Carbs 9.69g 9.88g Lupin Bean
Vitamin D 53IU 0IU Soy yogurt
Magnesium 54mg Lupin Bean
Calcium 132mg 51mg Soy yogurt
Potassium 245mg Lupin Bean
Iron 1.2mg Lupin Bean
Sugar 5.29g Lupin Bean
Fiber 0.4g 2.8g Lupin Bean
Copper 0.231mg Lupin Bean
Zinc 1.38mg Lupin Bean
Phosphorus 128mg Lupin Bean
Sodium 13mg 4mg Lupin Bean
Vitamin A 0IU 7IU Lupin Bean
Vitamin D 1.3µg 0µg Soy yogurt
Manganese 0.676mg Lupin Bean
Selenium 2.6µg Lupin Bean
Vitamin B1 0.134mg Lupin Bean
Vitamin B2 0.053mg Lupin Bean
Vitamin B3 0.495mg Lupin Bean
Vitamin B5 0.188mg Lupin Bean
Vitamin B6 0.009mg Lupin Bean
Folate 59µg Lupin Bean
Saturated Fat 0.22g 0.346g Soy yogurt
Monounsaturated Fat 1.18g Lupin Bean
Polyunsaturated fat 0.73g Lupin Bean
Tryptophan 0.125mg Lupin Bean
Threonine 0.573mg Lupin Bean
Isoleucine 0.695mg Lupin Bean
Leucine 1.181mg Lupin Bean
Lysine 0.832mg Lupin Bean
Methionine 0.11mg Lupin Bean
Phenylalanine 0.618mg Lupin Bean
Valine 0.65mg Lupin Bean
Histidine 0.443mg Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt Lupin Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
9%
Lupin Bean
Minerals Daily Need Coverage Score
4%
Soy yogurt
39%
Lupin Bean

Comparison summary

Which food is lower in Saturated Fat?
Soy yogurt
Soy yogurt is lower in Saturated Fat (difference - 0.126g)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 5.29g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 9mg)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.