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 cover 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
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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.
| 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.
| Contains more Vitamin CVitamin C | +120% |
| Contains more Vitamin DVitamin D | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.64 g
Fats:
1.76 g
Carbs:
9.69 g
Water:
84.67 g
Other:
1.24 g
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
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0 g
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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Histidine | 153mg | 22% | |
| Iron | 1.44mg | 18% | |
| Sodium | 13mg | 370mg | 16% |
| Copper | 0.129mg | 14% | |
| Phosphorus | 92mg | 13% | |
| Manganese | 0.289mg | 13% | |
| Fiber | 0.4g | 3.7g | 13% |
| Selenium | 5.8µg | 11% | |
| Calcium | 132mg | 29mg | 10% |
| Potassium | 319mg | 9% | |
| Magnesium | 35mg | 8% | |
| Vitamin B6 | 0.103mg | 8% | |
| Vitamin C | 13.2mg | 6mg | 8% |
| Vitamin D | 1.3µg | 0µg | 7% |
| Vitamin D | 53IU | 0IU | 7% |
| Vitamin B1 | 0.076mg | 6% | |
| Vitamin B2 | 0.079mg | 6% | |
| Protein | 2.64g | 4.98g | 5% |
| Zinc | 0.58mg | 5% | |
| Vitamin B5 | 0.189mg | 4% | |
| Choline | 21.2mg | 4% | |
| Polyunsaturated fat | 0.543g | 4% | |
| Starch | 7.43g | 3% | |
| Folate | 11µg | 3% | |
| Saturated fat | 0.22g | 0.631g | 2% |
| Monounsaturated fat | 0.601g | 2% | |
| Vitamin B3 | 0.367mg | 2% | |
| Vitamin K | 2.1µg | 2% | |
| Calories | 66kcal | 90kcal | 1% |
| Carbs | 9.69g | 13.55g | 1% |
| Vitamin E | 0.09mg | 1% | |
| Fats | 1.76g | 2.01g | 0% |
| Net carbs | 9.29g | 9.85g | N/A |
| Sugar | 5.29g | 0.54g | N/A |
| Trans fat | 0g | 0.016g | N/A |
| Tryptophan | 0.065mg | 0% | |
| Threonine | 0.231mg | 0% | |
| Isoleucine | 0.242mg | 0% | |
| Leucine | 0.438mg | 0% | |
| Lysine | 0.377mg | 0% | |
| Methionine | 0.083mg | 0% | |
| Phenylalanine | 0.297mg | 0% | |
| Valine | 0.287mg | 0% | |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
4%
33%
Comparison summary
Which food contains less Sodium?
Soy yogurt contains less Sodium (difference - 357mg)
Which food is lower in Saturated fat?
Soy yogurt is lower in Saturated fat (difference - 0.411g)
Which food is lower in glycemic index?
Soy yogurt is lower in glycemic index (difference - 38)
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 4.75g)
Which food is richer in minerals?
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)