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  6. Yogurt vs. Winged bean

Yogurt vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between yogurt and winged bean

  • Yogurt is higher in vitamin B12, selenium, phosphorus, and vitamin B2, yet winged bean is higher in copper, vitamin B1, iron, manganese, potassium, and vitamin B3.
  • Winged bean covers your daily copper needs 152% more than yogurt.
  • The glycemic index of yogurt is lower.

Food varieties used in this article are Yogurt, Greek, plain, nonfat and Winged bean tuber, raw.

Infographic

Yogurt vs Winged 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
3
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +266.7%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +1285.7%
Contains more MagnesiumMagnesium +118.2%
Contains more PotassiumPotassium +315.6%
Contains more IronIron +2757.1%
Contains more CopperCopper +8052.9%
Contains more ZincZinc +167.3%
Contains more ManganeseManganese +5811.1%
~equal in Sodium ~35mg

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
6
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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +86.6%
Contains more Vitamin B5Vitamin B5 +185.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1547.8%
Contains more Vitamin B3Vitamin B3 +688.5%
Contains more Vitamin B6Vitamin B6 +19%
Contains more FolateFolate +171.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Yogurt Winged bean DV% diff.
Copper 0.017mg 1.386mg 152%
Vitamin B12 0.75µg 0µg 31%
Vitamin B1 0.023mg 0.379mg 30%
Iron 0.07mg 2mg 24%
Manganese 0.009mg 0.532mg 23%
Selenium 9.7µg 0.7µg 16%
Potassium 141mg 586mg 13%
Phosphorus 135mg 45mg 13%
Vitamin B2 0.278mg 0.149mg 10%
Vitamin B3 0.208mg 1.64mg 9%
Carbs 3.6g 28.1g 8%
Calcium 110mg 30mg 8%
Zinc 0.52mg 1.39mg 8%
Vitamin B5 0.331mg 0.116mg 4%
Calories 59kcal 148kcal 4%
Protein 10.19g 11.6g 3%
Magnesium 11mg 24mg 3%
Folate 7µg 19µg 3%
Choline 15.1mg 3%
Cholesterol 5mg 0mg 2%
Polyunsaturated fat 0.012g 0.174g 1%
Vitamin B6 0.063mg 0.075mg 1%
Fats 0.39g 0.9g 1%
Net carbs 3.6g 28.1g N/A
Sugar 3.24g N/A
Sodium 36mg 35mg 0%
Vitamin A 1µg 0µg 0%
Vitamin E 0.01mg 0%
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.222g 0%
Monounsaturated fat 0.053g 0.234g 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +48.3%
Contains more ProteinProtein +13.8%
Contains more FatsFats +130.8%
Contains more CarbsCarbs +680.6%
Contains more OtherOther +177.8%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -47.3%
Contains more Mono. FatMonounsaturated fat +341.5%
Contains more Poly. FatPolyunsaturated fat +1350%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.