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  6. Soy yogurt vs. Flour

Soy yogurt vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between soy yogurt and flour

  • Soy yogurt has more vitamin C, calcium, and vitamin D*, while flour has more carbs, protein, and fiber.
  • Flour covers your daily need for carbs 22% more than soy yogurt.
  • The amount of sugar in flour is lower.

These are the specific foods used in this comparison SILK Plain soy yogurt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Soy yogurt vs Flour infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Flour
Flour
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +780%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 44% 20% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Flour
Flour
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy yogurt Flour DV% diff.
Vitamin B1 0.785mg 65%
Selenium 33.9µg 62%
Iron 4.64mg 58%
Folate 183µg 46%
Vitamin B2 0.494mg 38%
Vitamin B3 5.904mg 37%
Manganese 0.682mg 30%
Carbs 9.69g 76.31g 22%
Copper 0.144mg 16%
Calories 66kcal 364kcal 15%
Protein 2.64g 10.33g 15%
Vitamin C 13.2mg 0mg 15%
Phosphorus 108mg 15%
Calcium 132mg 15mg 12%
Fiber 0.4g 2.7g 9%
Vitamin B5 0.438mg 9%
Vitamin D* 53 IU 0 IU 7%
Vitamin D 1.3µg 0µg 7%
Zinc 0.7mg 6%
Magnesium 22mg 5%
Potassium 107mg 3%
Vitamin B6 0.044mg 3%
Polyunsaturated fat 0.413g 3%
Choline 10.4mg 2%
Fats 1.76g 0.98g 1%
Protein per 100 calories 4g 2.8g N/A
Calories per 10 g protein 250kcal 352kcal N/A
Weight per 100 calories 152g 27g N/A
Net carbs 9.29g 73.61g N/A
Sugar 5.29g 0.27g N/A
Sodium 13mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.22g 0.155g 0%
Monounsaturated fat 0.087g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +79.6%
Contains more WaterWater +610.3%
Contains more ProteinProtein +291.3%
Contains more CarbsCarbs +687.5%

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
Flour
Flour
3
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -29.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.