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  6. White beans vs. Soy yogurt

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

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Important differences between White beans and Soy yogurt

  • White beans has more Fiber, however, Soy yogurt is richer in Vitamin C, and Vitamin D.
  • White beans's daily need coverage for Fiber is 24% more.
  • White beans contains less Sugar.

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

Infographic

White beans vs Soy 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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 -53.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +46.7%

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +268.6%
Contains more CarbsCarbs +158.9%
Contains more OtherOther +41.1%
Contains more FatsFats +402.9%
Contains more WaterWater +34.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
100%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated Fat -58.6%
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White beans Soy yogurt
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 White beans Soy yogurt Opinion
Calories 139kcal 66kcal White beans
Protein 9.73g 2.64g White beans
Fats 0.35g 1.76g Soy yogurt
Vitamin C 0mg 13.2mg Soy yogurt
Net carbs 18.79g 9.29g White beans
Carbs 25.09g 9.69g White beans
Vitamin D 0IU 53IU Soy yogurt
Magnesium 63mg White beans
Calcium 90mg 132mg Soy yogurt
Potassium 561mg White beans
Iron 3.7mg White beans
Sugar 0.34g 5.29g White beans
Fiber 6.3g 0.4g White beans
Copper 0.287mg White beans
Zinc 1.38mg White beans
Phosphorus 113mg White beans
Sodium 6mg 13mg White beans
Vitamin E 0.94mg White beans
Vitamin D 0µg 1.3µg 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 0.091g 0.22g 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
White beans Soy yogurt
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
14%
White beans
6%
Soy yogurt
Minerals Daily Need Coverage Score
53%
White beans
4%
Soy yogurt

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