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  6. Yogurt vs. Adzuki bean

Yogurt vs. Adzuki bean — In-Depth Nutrition Comparison

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What are the differences between yogurt and adzuki bean?

  • Yogurt is higher in vitamin B12, yet adzuki bean is higher in folate, copper, manganese, iron, fiber, zinc, vitamin B1, phosphorus, and potassium.
  • Adzuki bean's daily need coverage for folate is 154% more.

We used Yogurt, Greek, plain, nonfat and Beans, adzuki, mature seeds, raw types in this article.

Infographic

Yogurt vs Adzuki bean 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.
Yogurt
Yogurt
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more CalciumCalcium +66.7%
Contains more SeleniumSelenium +212.9%
Contains more MagnesiumMagnesium +1054.5%
Contains more PotassiumPotassium +789.4%
Contains more IronIron +7014.3%
Contains more CopperCopper +6335.3%
Contains more ZincZinc +869.2%
Contains more PhosphorusPhosphorus +182.2%
Contains less SodiumSodium -86.1%
Contains more ManganeseManganese +19122.2%

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.
Yogurt
Yogurt
4
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%
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% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1878.3%
Contains more Vitamin B3Vitamin B3 +1164.4%
Contains more Vitamin B5Vitamin B5 +344.4%
Contains more Vitamin B6Vitamin B6 +457.1%
Contains more FolateFolate +8785.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Yogurt Adzuki bean DV% diff.
Folate 7µg 622µg 154%
Copper 0.017mg 1.094mg 120%
Manganese 0.009mg 1.73mg 75%
Iron 0.07mg 4.98mg 61%
Fiber 0g 12.7g 51%
Zinc 0.52mg 5.04mg 41%
Vitamin B1 0.023mg 0.455mg 36%
Phosphorus 135mg 381mg 35%
Potassium 141mg 1254mg 33%
Vitamin B12 0.75µg 0µg 31%
Magnesium 11mg 127mg 28%
Vitamin B5 0.331mg 1.471mg 23%
Vitamin B6 0.063mg 0.351mg 22%
Carbs 3.6g 62.9g 20%
Protein 10.19g 19.87g 19%
Vitamin B3 0.208mg 2.63mg 15%
Calories 59kcal 329kcal 14%
Selenium 9.7µg 3.1µg 12%
Vitamin B2 0.278mg 0.22mg 4%
Calcium 110mg 66mg 4%
Choline 15.1mg 3%
Cholesterol 5mg 0mg 2%
Polyunsaturated fat 0.012g 0.113g 1%
Sodium 36mg 5mg 1%
Fats 0.39g 0.53g 0%
Net carbs 3.6g 50.2g N/A
Sugar 3.24g N/A
Vitamin A 1µg 1µg 0%
Vitamin E 0.01mg 0%
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.191g 0%
Monounsaturated fat 0.053g 0.05g 0%
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more WaterWater +533.2%
Contains more ProteinProtein +95%
Contains more FatsFats +35.9%
Contains more CarbsCarbs +1647.2%
Contains more OtherOther +352.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
2
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -38.7%
Contains more Poly. FatPolyunsaturated fat +841.7%
~equal in Monounsaturated fat ~0.05g

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.