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Soybean vs. Soy yogurt — In-Depth Nutrition Comparison

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Differences between soybeans and soy yogurt

  • Soybeans have more fiber, while soy yogurt has more vitamin C and vitamin D.
  • Soybeans' daily need coverage for fiber is 22% higher.
  • Soy yogurt contains 6 times less saturated fat than soybeans. Soybeans contain 1.297g of saturated fat, while soy yogurt contains 0.22g.

The food types used in this comparison are Soybeans, mature cooked, boiled, without salt and SILK Plain soy yogurt.

Infographic

Soybean vs Soy yogurt infographic
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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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +29.4%

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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%
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 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +676.5%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Soybean Soy yogurt DV% diff.
Iron 5.14mg 64%
Copper 0.407mg 45%
Manganese 0.824mg 36%
Phosphorus 245mg 35%
Polyunsaturated fat 5.064g 34%
Protein 18.21g 2.64g 31%
Vitamin B2 0.285mg 22%
Fiber 6g 0.4g 22%
Magnesium 86mg 20%
Vitamin B6 0.234mg 18%
Vitamin K 19.2µg 16%
Potassium 515mg 15%
Folate 54µg 14%
Vitamin B1 0.155mg 13%
Selenium 7.3µg 13%
Vitamin C 1.7mg 13.2mg 13%
Fats 8.97g 1.76g 11%
Zinc 1.15mg 10%
Choline 47.5mg 9%
Vitamin D 0IU 53IU 7%
Vitamin D 0µg 1.3µg 7%
Saturated fat 1.297g 0.22g 5%
Monounsaturated fat 1.981g 5%
Calories 172kcal 66kcal 5%
Vitamin B5 0.179mg 4%
Calcium 102mg 132mg 3%
Vitamin B3 0.399mg 2%
Vitamin E 0.35mg 2%
Sodium 1mg 13mg 1%
Carbs 8.36g 9.69g 0%
Net carbs 2.36g 9.29g N/A
Sugar 3g 5.29g N/A
Tryptophan 0.242mg 0%
Threonine 0.723mg 0%
Isoleucine 0.807mg 0%
Leucine 1.355mg 0%
Lysine 1.108mg 0%
Methionine 0.224mg 0%
Phenylalanine 0.869mg 0%
Valine 0.831mg 0%
Histidine 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
Contains more ProteinProtein +589.8%
Contains more FatsFats +409.7%
Contains more OtherOther +54%
Contains more CarbsCarbs +15.9%
Contains more WaterWater +35.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
100%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -83%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/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.