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  6. Soybean raw vs. Yogurt

Soybean raw vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between soybean raw and yogurt

  • Soybean raw is richer than yogurt in iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, potassium, vitamin B2, and zinc.
  • Daily need coverage for iron for soybean raw is 195% higher.
  • Soybean raw contains 280 times more manganese than yogurt. Soybean raw contains 2.517mg of manganese, while yogurt contains 0.009mg.

Food types used in this article are Soybeans, mature seeds, raw and Yogurt, Greek, plain, nonfat.

Infographic

Soybean raw vs Yogurt 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Yogurt
Yogurt
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +2445.5%
Contains more CalciumCalcium +151.8%
Contains more PotassiumPotassium +1174.5%
Contains more IronIron +22328.6%
Contains more CopperCopper +9652.9%
Contains more ZincZinc +840.4%
Contains more PhosphorusPhosphorus +421.5%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +27866.7%
Contains more SeleniumSelenium +83.5%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Yogurt
Yogurt
1
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +3700%
Contains more Vitamin B2Vitamin B2 +212.9%
Contains more Vitamin B3Vitamin B3 +680.3%
Contains more Vitamin B5Vitamin B5 +139.6%
Contains more Vitamin B6Vitamin B6 +498.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5257.1%
Contains more CholineCholine +667.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Yogurt DV% diff.
Iron 15.7mg 0.07mg 195%
Copper 1.658mg 0.017mg 182%
Manganese 2.517mg 0.009mg 109%
Folate 375µg 7µg 92%
Phosphorus 704mg 135mg 81%
Polyunsaturated fat 11.255g 0.012g 75%
Vitamin B1 0.874mg 0.023mg 71%
Magnesium 280mg 11mg 64%
Protein 36.49g 10.19g 53%
Potassium 1797mg 141mg 49%
Vitamin B2 0.87mg 0.278mg 46%
Zinc 4.89mg 0.52mg 40%
Vitamin K 47µg 0µg 39%
Fiber 9.3g 0g 37%
Vitamin B12 0µg 0.75µg 31%
Fats 19.94g 0.39g 30%
Vitamin B6 0.377mg 0.063mg 24%
Calories 446kcal 59kcal 19%
Choline 115.9mg 15.1mg 18%
Calcium 277mg 110mg 17%
Selenium 17.8µg 9.7µg 15%
Saturated fat 2.884g 0.117g 13%
Monounsaturated fat 4.404g 0.053g 11%
Carbs 30.16g 3.6g 9%
Vitamin B3 1.623mg 0.208mg 9%
Vitamin B5 0.793mg 0.331mg 9%
Vitamin C 6mg 0mg 7%
Vitamin E 0.85mg 0.01mg 6%
Cholesterol 0mg 5mg 2%
Sodium 2mg 36mg 1%
Net carbs 20.86g 3.6g N/A
Sugar 7.33g 3.24g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0g 0.006g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +258.1%
Contains more FatsFats +5012.8%
Contains more CarbsCarbs +737.8%
Contains more OtherOther +576.4%
Contains more WaterWater +896.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +8209.4%
Contains more Poly. FatPolyunsaturated fat +93691.7%
Contains less Sat. FatSaturated fat -95.9%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.