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

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A recap on the 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

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% 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 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 ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy yogurt Refried beans 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

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%

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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. 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.