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  6. Soy yogurt vs. Pinto beans

Soy yogurt vs. Pinto beans — In-Depth Nutrition Comparison

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A recap on differences between Soy yogurt and Pinto beans

  • Soy yogurt has more Vitamin C, Vitamin D, and Calcium, however, Pinto beans is higher in Fiber.
  • Pinto beans covers your daily Fiber needs 34% more than Soy yogurt.
  • Pinto beans has less Sugar.

Food varieties used in this article are SILK Plain soy yogurt and Beans, pinto, mature seeds, cooked, boiled, without salt.

Infographic

Soy yogurt vs Pinto beans 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more CalciumCalcium +187%
Contains less SodiumSodium -92.3%

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin CVitamin C +1550%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~0IU
~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
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more FatsFats +170.8%
Contains more WaterWater +34.5%
Contains more ProteinProtein +241.3%
Contains more CarbsCarbs +170.6%
~equal in Other ~1.17g

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
27% 26% 47%
Saturated Fat: Sat. Fat 0.136 g
Monounsaturated Fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains less Sat. FatSaturated Fat -38.2%

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 Pinto beans
Lower in Glycemic Index 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
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Soy yogurt Pinto beans Opinion
Calories 66kcal 143kcal Pinto beans
Protein 2.64g 9.01g Pinto beans
Fats 1.76g 0.65g Soy yogurt
Vitamin C 13.2mg 0.8mg Soy yogurt
Net carbs 9.29g 17.22g Pinto beans
Carbs 9.69g 26.22g Pinto beans
Vitamin D 53IU 0IU Soy yogurt
Magnesium 50mg Pinto beans
Calcium 132mg 46mg Soy yogurt
Potassium 436mg Pinto beans
Iron 2.09mg Pinto beans
Sugar 5.29g 0.34g Pinto beans
Fiber 0.4g 9g Pinto beans
Copper 0.219mg Pinto beans
Zinc 0.98mg Pinto beans
Starch 15.15g Pinto beans
Phosphorus 147mg Pinto beans
Sodium 13mg 1mg Pinto beans
Vitamin E 0.94mg Pinto beans
Vitamin D 1.3µg 0µg Soy yogurt
Manganese 0.453mg Pinto beans
Selenium 6.2µg Pinto beans
Vitamin B1 0.193mg Pinto beans
Vitamin B2 0.062mg Pinto beans
Vitamin B3 0.318mg Pinto beans
Vitamin B5 0.21mg Pinto beans
Vitamin B6 0.229mg Pinto beans
Vitamin K 3.5µg Pinto beans
Folate 172µg Pinto beans
Choline 35.3mg Pinto beans
Saturated Fat 0.22g 0.136g Pinto beans
Monounsaturated Fat 0.133g Pinto beans
Polyunsaturated fat 0.235g Pinto beans
Tryptophan 0.108mg Pinto beans
Threonine 0.331mg Pinto beans
Isoleucine 0.426mg Pinto beans
Leucine 0.765mg Pinto beans
Lysine 0.63mg Pinto beans
Methionine 0.117mg Pinto beans
Phenylalanine 0.531mg Pinto beans
Valine 0.519mg Pinto beans
Histidine 0.247mg Pinto beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt Pinto beans
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
24%
Pinto beans
Minerals Daily Need Coverage Score
4%
Soy yogurt
42%
Pinto beans

Comparison summary

Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 39)
Which food is lower in Sugar?
Pinto beans
Pinto beans is lower in Sugar (difference - 4.95g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 0.084g)
Which food is richer in minerals?
Pinto beans
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans
Pinto beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.