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  6. Winged beans vs. Soy yogurt

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

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How are Winged beans and Soy yogurt different?

  • Soy yogurt is higher than Winged beans in Vitamin C, and Vitamin D.
  • Soy yogurt covers your daily need of Vitamin C 15% more than Winged beans.

Winged beans, mature seeds, cooked, boiled, without salt and SILK Plain soy yogurt types were used in this article.

Infographic

Winged 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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
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 more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~132mg
~equal in Sodium ~13mg

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% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 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 44% 0% 0% 39% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 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 +302.3%
Contains more FatsFats +231.8%
Contains more CarbsCarbs +54.2%
Contains more OtherOther +13.7%
Contains more WaterWater +26%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 48% 34%
Saturated Fat: Sat. Fat 0.825 g
Monounsaturated Fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 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 -73.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged beans Soy yogurt
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winged beans Soy yogurt Opinion
Calories 147kcal 66kcal Winged beans
Protein 10.62g 2.64g Winged beans
Fats 5.84g 1.76g Winged beans
Vitamin C 0mg 13.2mg Soy yogurt
Net carbs 14.94g 9.29g Winged beans
Carbs 14.94g 9.69g Winged beans
Vitamin D 0IU 53IU Soy yogurt
Magnesium 54mg Winged beans
Calcium 142mg 132mg Winged beans
Potassium 280mg Winged beans
Iron 4.33mg Winged beans
Sugar 5.29g Winged beans
Fiber 0.4g Soy yogurt
Copper 0.773mg Winged beans
Zinc 1.44mg Winged beans
Phosphorus 153mg Winged beans
Sodium 13mg 13mg
Vitamin D 0µg 1.3µg Soy yogurt
Manganese 1.199mg Winged beans
Selenium 2.9µg Winged beans
Vitamin B1 0.295mg Winged beans
Vitamin B2 0.129mg Winged beans
Vitamin B3 0.83mg Winged beans
Vitamin B5 0.156mg Winged beans
Vitamin B6 0.047mg Winged beans
Folate 10µg Winged beans
Saturated Fat 0.825g 0.22g Soy yogurt
Monounsaturated Fat 2.153g Winged beans
Polyunsaturated fat 1.551g Winged beans
Tryptophan 0.233mg Winged beans
Threonine 0.36mg Winged beans
Isoleucine 0.448mg Winged beans
Leucine 0.762mg Winged beans
Lysine 0.652mg Winged beans
Methionine 0.109mg Winged beans
Phenylalanine 0.436mg Winged beans
Valine 0.467mg Winged beans
Histidine 0.241mg Winged beans

Which food is preferable for your diet?

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

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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
11%
Winged beans
6%
Soy yogurt
Minerals Daily Need Coverage Score
80%
Winged beans
4%
Soy yogurt

Comparison summary

Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 5.29g)
Which food is richer in vitamins?
Winged beans
Winged beans is relatively richer in vitamins
Which food is lower in Saturated Fat?
Soy yogurt
Soy yogurt is lower in Saturated Fat (difference - 0.605g)
Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (13 mg)
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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.