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  6. Soy yogurt vs. Refried beans

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

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A recap on differences between Soy yogurt and Refried beans

  • Soy yogurt has more Calcium, Vitamin D, and Vitamin C, however, Refried beans are higher in Fiber.
  • Refried beans covers your daily Sodium needs 16% more than Soy yogurt.
  • Refried beans have less Sugar.

Food varieties used in this article are SILK Plain soy yogurt and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Soy yogurt vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +355.2%
Contains less SodiumSodium -96.5%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +120%
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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +88.6%
Contains more FatsFats +14.2%
Contains more CarbsCarbs +39.8%
Contains more OtherOther +37.9%
~equal in Water ~77.75g

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
36% 34% 31%
Saturated Fat: Sat. Fat 0.631 g
Monounsaturated Fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated Fat -65.1%

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 Refried beans
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 Refried beans Opinion
Calories 66kcal 90kcal Refried beans
Protein 2.64g 4.98g Refried beans
Fats 1.76g 2.01g Refried beans
Vitamin C 13.2mg 6mg Soy yogurt
Net carbs 9.29g 9.85g Refried beans
Carbs 9.69g 13.55g Refried beans
Vitamin D 53IU 0IU Soy yogurt
Magnesium 35mg Refried beans
Calcium 132mg 29mg Soy yogurt
Potassium 319mg Refried beans
Iron 1.44mg Refried beans
Sugar 5.29g 0.54g Refried beans
Fiber 0.4g 3.7g Refried beans
Copper 0.129mg Refried beans
Zinc 0.58mg Refried beans
Starch 7.43g Refried beans
Phosphorus 92mg Refried beans
Sodium 13mg 370mg Soy yogurt
Vitamin E 0.09mg Refried beans
Vitamin D 1.3µg 0µg Soy yogurt
Manganese 0.289mg Refried beans
Selenium 5.8µg Refried beans
Vitamin B1 0.076mg Refried beans
Vitamin B2 0.079mg Refried beans
Vitamin B3 0.367mg Refried beans
Vitamin B5 0.189mg Refried beans
Vitamin B6 0.103mg Refried beans
Vitamin K 2.1µg Refried beans
Folate 11µg Refried beans
Trans Fat 0g 0.016g Soy yogurt
Choline 21.2mg Refried beans
Saturated Fat 0.22g 0.631g Soy yogurt
Monounsaturated Fat 0.601g Refried beans
Polyunsaturated fat 0.543g Refried beans
Tryptophan 0.065mg Refried beans
Threonine 0.231mg Refried beans
Isoleucine 0.242mg Refried beans
Leucine 0.438mg Refried beans
Lysine 0.377mg Refried beans
Methionine 0.083mg Refried beans
Phenylalanine 0.297mg Refried beans
Valine 0.287mg Refried beans
Histidine 153mg Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt Refried 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
10%
Refried beans
Minerals Daily Need Coverage Score
4%
Soy yogurt
33%
Refried beans

Comparison summary

Which food contains less Sodium?
Soy yogurt
Soy yogurt contains less Sodium (difference - 357mg)
Which food is lower in Saturated Fat?
Soy yogurt
Soy yogurt is lower in Saturated Fat (difference - 0.411g)
Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 38)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 4.75g)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans
Refried 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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.