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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, protein, and carbs.
  • 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

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%
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 more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -53.8%
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%
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% 19% 30% 11% 2.6% 14% 21% 0% 8.8% 61%
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 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* 53 IU 0 IU 7%
Vitamin D 1.3µg 0µg 7%
Vitamin B6 0.093mg 7%
Vitamin E 0.94mg 6%
Choline 35.1mg 6%
Carbs 9.69g 25.09g 5%
Vitamin B5 0.229mg 5%
Calories 66kcal 139kcal 4%
Calcium 132mg 90mg 4%
Vitamin B2 0.046mg 4%
Vitamin K 3.5µg 3%
Fats 1.76g 0.35g 2%
Selenium 1.3µg 2%
Vitamin B3 0.14mg 1%
Saturated fat 0.22g 0.091g 1%
Polyunsaturated fat 0.152g 1%
Protein per 100 calories 4g 7g N/A
Calories per 10 g protein 250kcal 143kcal N/A
Weight per 100 calories 152g 72g N/A
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%

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%
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. 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.