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

All nutrients comparison - raw data values

Nutrient Soy yogurt Lupin Bean DV% diff.
Manganese 0.676mg 29%
Copper 0.231mg 26%
Protein 2.64g 15.57g 26%
Phosphorus 128mg 18%
Iron 1.2mg 15%
Folate 59µg 15%
Vitamin C 13.2mg 1.1mg 13%
Magnesium 54mg 13%
Zinc 1.38mg 13%
Vitamin B1 0.134mg 11%
Fiber 0.4g 2.8g 10%
Calcium 132mg 51mg 8%
Potassium 245mg 7%
Vitamin D 53IU 0IU 7%
Vitamin D 1.3µg 0µg 7%
Polyunsaturated fat 0.73g 5%
Selenium 2.6µg 5%
Vitamin B2 0.053mg 4%
Vitamin B5 0.188mg 4%
Vitamin B3 0.495mg 3%
Monounsaturated fat 1.18g 3%
Calories 66kcal 119kcal 3%
Fats 1.76g 2.92g 2%
Vitamin B6 0.009mg 1%
Saturated fat 0.22g 0.346g 1%
Carbs 9.69g 9.88g 0%
Net carbs 9.29g 7.08g N/A
Sugar 5.29g N/A
Sodium 13mg 4mg 0%
Tryptophan 0.125mg 0%
Threonine 0.573mg 0%
Isoleucine 0.695mg 0%
Leucine 1.181mg 0%
Lysine 0.832mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.618mg 0%
Valine 0.65mg 0%
Histidine 0.443mg 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
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%

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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. 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.