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Soy yogurt vs. Pasta — In-Depth Nutrition Comparison

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What are the main differences between soy yogurt and pasta?

  • Pasta has less vitamin C and calcium than soy yogurt.
  • Soy yogurt's daily need coverage for vitamin C is 15% higher.
  • Soy yogurt has 22 times more calcium than pasta. Soy yogurt has 132mg of calcium, while pasta has 6mg.

We used SILK Plain soy yogurt and Pasta, fresh-refrigerated, plain, cooked types in this comparison.

Infographic

Soy yogurt vs Pasta infographic
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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%
Pasta
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more CalciumCalcium +2100%
Contains less SodiumSodium -53.8%
~equal in Selenium ~µg

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%
Pasta
8
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin E ~mg
~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
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more FatsFats +67.6%
Contains more WaterWater +23.5%
Contains more OtherOther +300%
Contains more ProteinProtein +95.1%
Contains more CarbsCarbs +157.3%

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
Pasta
3
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains less Sat. FatSaturated fat -31.8%

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 Pasta
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Soy yogurt Pasta DV% diff.
Vitamin B1 0.209mg 17%
Folate 64µg 16%
Vitamin C 13.2mg 0mg 15%
Iron 1.14mg 14%
Calcium 132mg 6mg 13%
Vitamin B2 0.15mg 12%
Cholesterol 0mg 33mg 11%
Manganese 0.224mg 10%
Copper 0.093mg 10%
Phosphorus 63mg 9%
Vitamin D 1.3µg 7%
Vitamin D 53IU 7%
Vitamin B3 0.992mg 6%
Vitamin B12 0.14µg 6%
Zinc 0.56mg 5%
Carbs 9.69g 24.93g 5%
Protein 2.64g 5.15g 5%
Vitamin B5 0.183mg 4%
Magnesium 18mg 4%
Vitamin B6 0.034mg 3%
Polyunsaturated fat 0.429g 3%
Calories 66kcal 131kcal 3%
Fiber 0.4g 2%
Vitamin A 6µg 1%
Potassium 24mg 1%
Fats 1.76g 1.05g 1%
Net carbs 9.29g 24.93g N/A
Sugar 5.29g N/A
Sodium 13mg 6mg 0%
Saturated fat 0.22g 0.15g 0%
Monounsaturated fat 0.124g 0%
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt Pasta
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
5%
Soy yogurt
15%
Pasta
Minerals Daily Need Coverage Score
4%
Soy yogurt
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Soy yogurt
Soy yogurt is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 49)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $3)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 5.29g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 0.07g)
Which food is richer in minerals?
Pasta
Pasta is relatively richer in minerals
Which food is richer in vitamins?
Pasta
Pasta 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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.