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  6. Yogurt vs. Soybean meal

Yogurt vs. Soybean meal — In-Depth Nutrition Comparison

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A recap on differences between yogurt and soybean meal

  • Soybean meal is higher than yogurt in copper, iron, manganese, phosphorus, folate, magnesium, potassium, vitamin B1, zinc, and vitamin B6.
  • Soybean meal covers your daily copper needs 220% more than yogurt.
  • The glycemic index of yogurt is lower.

Food varieties used in this article are Yogurt, Greek, plain, nonfat and Soy meal, defatted, raw.

Infographic

Yogurt vs Soybean meal 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
1
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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more SeleniumSelenium +193.9%
Contains more MagnesiumMagnesium +2681.8%
Contains more CalciumCalcium +121.8%
Contains more PotassiumPotassium +1666%
Contains more IronIron +19471.4%
Contains more CopperCopper +11664.7%
Contains more ZincZinc +873.1%
Contains more PhosphorusPhosphorus +419.3%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +42122.2%

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
3
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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +2904.3%
Contains more Vitamin B3Vitamin B3 +1143.8%
Contains more Vitamin B5Vitamin B5 +497%
Contains more Vitamin B6Vitamin B6 +803.2%
Contains more FolateFolate +4228.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.251mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Yogurt Soybean meal DV% diff.
Copper 0.017mg 2mg 220%
Iron 0.07mg 13.7mg 170%
Manganese 0.009mg 3.8mg 165%
Phosphorus 135mg 701mg 81%
Protein 10.19g 49.2g 78%
Folate 7µg 303µg 74%
Magnesium 11mg 306mg 70%
Potassium 141mg 2490mg 69%
Vitamin B1 0.023mg 0.691mg 56%
Zinc 0.52mg 5.06mg 41%
Vitamin B6 0.063mg 0.569mg 39%
Vitamin B5 0.331mg 1.976mg 33%
Vitamin B12 0.75µg 0µg 31%
Vitamin B3 0.208mg 2.587mg 15%
Calories 59kcal 337kcal 14%
Calcium 110mg 244mg 13%
Selenium 9.7µg 3.3µg 12%
Carbs 3.6g 35.89g 11%
Polyunsaturated fat 0.012g 1.045g 7%
Fats 0.39g 2.39g 3%
Choline 15.1mg 3%
Vitamin B2 0.278mg 0.251mg 2%
Cholesterol 5mg 0mg 2%
Saturated fat 0.117g 0.268g 1%
Monounsaturated fat 0.053g 0.409g 1%
Sodium 36mg 3mg 1%
Net carbs 3.6g 35.89g N/A
Sugar 3.24g N/A
Vitamin A 1µg 2µg 0%
Vitamin E 0.01mg 0%
Trans fat 0.006g 0g N/A
Tryptophan 0.653mg 0%
Threonine 1.952mg 0%
Isoleucine 2.18mg 0%
Leucine 3.66mg 0%
Lysine 2.991mg 0%
Methionine 0.606mg 0%
Phenylalanine 2.346mg 0%
Valine 2.243mg 0%
Histidine 1.212mg 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more WaterWater +1126.2%
Contains more ProteinProtein +382.8%
Contains more FatsFats +512.8%
Contains more CarbsCarbs +896.9%
Contains more OtherOther +675%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -56.3%
Contains more Mono. FatMonounsaturated fat +671.7%
Contains more Poly. FatPolyunsaturated fat +8608.3%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.