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  6. Yogurt vs. Soybean raw

Yogurt vs. Soybean raw — In-Depth Nutrition Comparison

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The main differences between yogurt and soybean raw

  • Soybean raw is richer than yogurt in iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, potassium, vitamin B2, and zinc.
  • Daily need coverage for iron for soybean raw is 195% higher.

Food types used in this article are Yogurt, Greek, plain, nonfat and Soybeans, mature seeds, raw.

Infographic

Yogurt vs Soybean raw 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
0
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +2445.5%
Contains more CalciumCalcium +151.8%
Contains more PotassiumPotassium +1174.5%
Contains more IronIron +22328.6%
Contains more CopperCopper +9652.9%
Contains more ZincZinc +840.4%
Contains more PhosphorusPhosphorus +421.5%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +27866.7%
Contains more SeleniumSelenium +83.5%

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
1
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +3700%
Contains more Vitamin B2Vitamin B2 +212.9%
Contains more Vitamin B3Vitamin B3 +680.3%
Contains more Vitamin B5Vitamin B5 +139.6%
Contains more Vitamin B6Vitamin B6 +498.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5257.1%
Contains more CholineCholine +667.5%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Soybean raw DV% diff.
Iron 0.07mg 15.7mg 195%
Copper 0.017mg 1.658mg 182%
Manganese 0.009mg 2.517mg 109%
Folate 7µg 375µg 92%
Phosphorus 135mg 704mg 81%
Polyunsaturated fat 0.012g 11.255g 75%
Vitamin B1 0.023mg 0.874mg 71%
Magnesium 11mg 280mg 64%
Protein 10.19g 36.49g 53%
Potassium 141mg 1797mg 49%
Vitamin B2 0.278mg 0.87mg 46%
Zinc 0.52mg 4.89mg 40%
Vitamin K 0µg 47µg 39%
Fiber 0g 9.3g 37%
Vitamin B12 0.75µg 0µg 31%
Fats 0.39g 19.94g 30%
Vitamin B6 0.063mg 0.377mg 24%
Calories 59kcal 446kcal 19%
Choline 15.1mg 115.9mg 18%
Calcium 110mg 277mg 17%
Selenium 9.7µg 17.8µg 15%
Saturated fat 0.117g 2.884g 13%
Monounsaturated fat 0.053g 4.404g 11%
Carbs 3.6g 30.16g 9%
Vitamin B3 0.208mg 1.623mg 9%
Vitamin B5 0.331mg 0.793mg 9%
Vitamin C 0mg 6mg 7%
Vitamin E 0.01mg 0.85mg 6%
Cholesterol 5mg 0mg 2%
Sodium 36mg 2mg 1%
Net carbs 3.6g 20.86g N/A
Sugar 3.24g 7.33g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0.006g 0g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +896.5%
Contains more ProteinProtein +258.1%
Contains more FatsFats +5012.8%
Contains more CarbsCarbs +737.8%
Contains more OtherOther +576.4%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +8209.4%
Contains more Poly. FatPolyunsaturated fat +93691.7%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.