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Tofu vs Yardlong bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yardlong bean
Yardlong bean contains less Sugars (difference - 0.62g)
Which food contains less Sodium?
Yardlong bean
Yardlong bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Yardlong bean
Yardlong bean is lower in Saturated Fat (difference - 0.586g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Yardlong bean
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Yardlong bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Tofu
17
Yardlong bean
Mineral Summary Score
38
Tofu
14
Yardlong bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
5
:
Contains more Iron +1040.4%
Contains more Calcium +600%
Contains more Copper +302.1%
Contains more Zinc +116.2%
Contains more Phosphorus +64.4%
Contains more Potassium +98.3%
Contains more Magnesium +46.7%
Contains less Sodium -42.9%
Contains more Iron +1040.4%
Contains more Calcium +600%
Contains more Copper +302.1%
Contains more Zinc +116.2%
Contains more Phosphorus +64.4%
Contains more Potassium +98.3%
Contains more Magnesium +46.7%
Contains less Sodium -42.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
4
:
Contains more Vitamin B5 +23.6%
Contains more Vitamin B6 +95.8%
Contains more Vitamin C +18700%
Contains more Vitamin A +917.6%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +110.3%
Contains more Vitamin B5 +23.6%
Contains more Vitamin B6 +95.8%
Contains more Vitamin C +18700%
Contains more Vitamin A +917.6%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +110.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
48%
Tofu
17%
Yardlong bean
Carbohydrates
2%
Tofu
8%
Yardlong bean
Fats
22%
Tofu
2%
Yardlong bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Yardlong bean Opinion
Calories 76 47 Tofu
Protein 8.08 2.8 Tofu
Fats 4.78 0.4 Tofu
Vitamin C 0.1 18.8 Yardlong bean
Carbs 1.87 8.35 Yardlong bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 0.47 Tofu
Calcium 350 50 Tofu
Potassium 121 240 Yardlong bean
Magnesium 30 44 Yardlong bean
Sugars 0.62 Tofu
Fiber 0.3 Tofu
Copper 0.193 0.048 Tofu
Zinc 0.8 0.37 Tofu
Starch
Phosphorus 97 59 Tofu
Sodium 7 4 Yardlong bean
Vitamin A 85 865 Yardlong bean
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.107 Yardlong bean
Vitamin B2 0.052 0.11 Yardlong bean
Vitamin B3 0.195 0.41 Yardlong bean
Vitamin B5 0.068 0.055 Tofu
Vitamin B6 0.047 0.024 Tofu
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.691 0.105 Yardlong bean
Monounsaturated Fat 1.056 0.036 Tofu
Polyunsaturated fat 2.699 0.169 Tofu
Tryptophan 0.12 0.032 Tofu
Threonine 0.402 0.104 Tofu
Isoleucine 0.435 0.15 Tofu
Leucine 0.713 0.2 Tofu
Lysine 0.452 0.184 Tofu
Methionine 0.108 0.04 Tofu
Phenylalanine 0.428 0.154 Tofu
Valine 0.446 0.162 Tofu
Histidine 0.221 0.09 Tofu
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.