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  6. Soy yogurt vs. White beans

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

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Important differences between soy yogurt and white beans

  • Soy yogurt has more vitamin C and vitamin D; however, white beans is richer in fiber.
  • White beans's daily need coverage for fiber is 24% more.
  • White beans contains less sugar.

The food varieties used in the comparison are SILK Plain soy yogurt and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Soy yogurt vs White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more CalciumCalcium +46.7%
Contains less SodiumSodium -53.8%

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy yogurt White beans DV% diff.
Iron 3.7mg 46%
Copper 0.287mg 32%
Manganese 0.636mg 28%
Fiber 0.4g 6.3g 24%
Folate 81µg 20%
Potassium 561mg 17%
Phosphorus 113mg 16%
Vitamin C 13.2mg 0mg 15%
Magnesium 63mg 15%
Protein 2.64g 9.73g 14%
Zinc 1.38mg 13%
Vitamin B1 0.118mg 10%
Vitamin D 1.3µg 0µg 7%
Vitamin D 53IU 0IU 7%
Vitamin B6 0.093mg 7%
Vitamin E 0.94mg 6%
Choline 35.1mg 6%
Vitamin B5 0.229mg 5%
Carbs 9.69g 25.09g 5%
Calories 66kcal 139kcal 4%
Vitamin B2 0.046mg 4%
Calcium 132mg 90mg 4%
Vitamin K 3.5µg 3%
Selenium 1.3µg 2%
Fats 1.76g 0.35g 2%
Vitamin B3 0.14mg 1%
Saturated fat 0.22g 0.091g 1%
Polyunsaturated fat 0.152g 1%
Net carbs 9.29g 18.79g N/A
Sugar 5.29g 0.34g N/A
Sodium 13mg 6mg 0%
Monounsaturated fat 0.031g 0%
Tryptophan 0.115mg 0%
Threonine 0.409mg 0%
Isoleucine 0.429mg 0%
Leucine 0.776mg 0%
Lysine 0.668mg 0%
Methionine 0.146mg 0%
Phenylalanine 0.526mg 0%
Valine 0.509mg 0%
Histidine 0.271mg 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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more FatsFats +402.9%
Contains more WaterWater +34.2%
Contains more ProteinProtein +268.6%
Contains more CarbsCarbs +158.9%
Contains more OtherOther +41.1%

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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains less Sat. FatSaturated fat -58.6%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.