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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 the 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% 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 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 ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy yogurt Pinto beans DV% diff.
Folate 172µg 43%
Fiber 0.4g 9g 34%
Iron 2.09mg 26%
Copper 0.219mg 24%
Phosphorus 147mg 21%
Manganese 0.453mg 20%
Vitamin B6 0.229mg 18%
Vitamin B1 0.193mg 16%
Vitamin C 13.2mg 0.8mg 14%
Potassium 436mg 13%
Protein 2.64g 9.01g 13%
Magnesium 50mg 12%
Selenium 6.2µg 11%
Calcium 132mg 46mg 9%
Zinc 0.98mg 9%
Vitamin D 53IU 0IU 7%
Vitamin D 1.3µg 0µg 7%
Carbs 9.69g 26.22g 6%
Starch 15.15g 6%
Vitamin E 0.94mg 6%
Choline 35.3mg 6%
Vitamin B2 0.062mg 5%
Vitamin B5 0.21mg 4%
Calories 66kcal 143kcal 4%
Vitamin K 3.5µg 3%
Vitamin B3 0.318mg 2%
Fats 1.76g 0.65g 2%
Polyunsaturated fat 0.235g 2%
Sodium 13mg 1mg 1%
Net carbs 9.29g 17.22g N/A
Sugar 5.29g 0.34g N/A
Saturated fat 0.22g 0.136g 0%
Monounsaturated fat 0.133g 0%
Tryptophan 0.108mg 0%
Threonine 0.331mg 0%
Isoleucine 0.426mg 0%
Leucine 0.765mg 0%
Lysine 0.63mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.531mg 0%
Valine 0.519mg 0%
Histidine 0.247mg 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
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%

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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. 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.