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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% 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 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 ~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
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%

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 White beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Soy yogurt White beans Opinion
Calories 66kcal 139kcal White beans
Protein 2.64g 9.73g White beans
Fats 1.76g 0.35g Soy yogurt
Vitamin C 13.2mg 0mg Soy yogurt
Net carbs 9.29g 18.79g White beans
Carbs 9.69g 25.09g White beans
Vitamin D 53IU 0IU Soy yogurt
Magnesium 63mg White beans
Calcium 132mg 90mg Soy yogurt
Potassium 561mg White beans
Iron 3.7mg White beans
Sugar 5.29g 0.34g White beans
Fiber 0.4g 6.3g White beans
Copper 0.287mg White beans
Zinc 1.38mg White beans
Phosphorus 113mg White beans
Sodium 13mg 6mg White beans
Vitamin E 0.94mg White beans
Vitamin D 1.3µg 0µg Soy yogurt
Manganese 0.636mg White beans
Selenium 1.3µg White beans
Vitamin B1 0.118mg White beans
Vitamin B2 0.046mg White beans
Vitamin B3 0.14mg White beans
Vitamin B5 0.229mg White beans
Vitamin B6 0.093mg White beans
Vitamin K 3.5µg White beans
Folate 81µg White beans
Choline 35.1mg White beans
Saturated Fat 0.22g 0.091g White beans
Monounsaturated Fat 0.031g White beans
Polyunsaturated fat 0.152g White beans
Tryptophan 0.115mg White beans
Threonine 0.409mg White beans
Isoleucine 0.429mg White beans
Leucine 0.776mg White beans
Lysine 0.668mg White beans
Methionine 0.146mg White beans
Phenylalanine 0.526mg White beans
Valine 0.509mg White beans
Histidine 0.271mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt White beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
14%
White beans
Minerals Daily Need Coverage Score
4%
Soy yogurt
53%
White beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 4.95g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.129g)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is richer in vitamins?
White beans
White beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. 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.