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Bean vs. Tofu yogurt — In-Depth Nutrition Comparison

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A recap on differences between bean and tofu yogurt

  • Bean is higher in fiber, copper, zinc, phosphorus, vitamin B6, vitamin B1, and potassium, yet tofu yogurt is higher in selenium, iron, and calcium.
  • Bean covers your daily fiber needs 21% more than tofu yogurt.
  • Bean contains 28 times more Fiber than tofu yogurt. While bean contains 5.5g of Fiber, tofu yogurt contains only 0.2g.

Food varieties used in this article are Beans, baked, canned, no salt added and Tofu yogurt.

Infographic

Bean vs Tofu yogurt 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.
Bean
Bean
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more PotassiumPotassium +529.8%
Contains more CopperCopper +174.7%
Contains more ZincZinc +351.6%
Contains more PhosphorusPhosphorus +173.7%
Contains less SodiumSodium -97.1%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +136%
Contains more IronIron +265.5%
Contains more SeleniumSelenium +188.9%
~equal in Manganese ~mg

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.
Bean
Bean
7
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 8.3% 2% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin CVitamin C +24%
Contains more Vitamin AVitamin A +221.2%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +79.2%
Contains more Vitamin B6Vitamin B6 +550%
Contains more FolateFolate +300%
Contains more Vitamin EVitamin E +106.7%
Contains more Vitamin KVitamin K +337.5%
Contains more CholineCholine +57.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +37.1%
Contains more CarbsCarbs +28.4%
Contains more OtherOther +37.9%
Contains more FatsFats +350%
~equal in Water ~77.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
15% 24% 61%
Saturated Fat: Sat. Fat 0.259 g
Monounsaturated Fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains less Sat. FatSaturated Fat -60.2%
Contains more Mono. FatMonounsaturated Fat +1042.9%
Contains more Poly. FatPolyunsaturated fat +491.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Tofu yogurt
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean Tofu yogurt Opinion
Calories 105kcal 94kcal Bean
Protein 4.8g 3.5g Bean
Fats 0.4g 1.8g Tofu yogurt
Vitamin C 3.1mg 2.5mg Bean
Net carbs 14.99g 15.76g Tofu yogurt
Carbs 20.49g 15.96g Bean
Magnesium 32mg 40mg Tofu yogurt
Calcium 50mg 118mg Tofu yogurt
Potassium 296mg 47mg Bean
Iron 0.29mg 1.06mg Tofu yogurt
Sugar 7.78g 1.24g Tofu yogurt
Fiber 5.5g 0.2g Bean
Copper 0.206mg 0.075mg Bean
Zinc 1.4mg 0.31mg Bean
Phosphorus 104mg 38mg Bean
Sodium 1mg 35mg Bean
Vitamin A 106IU 33IU Bean
Vitamin A 5µg 2µg Bean
Vitamin E 0.15mg 0.31mg Tofu yogurt
Selenium 4.5µg 13µg Tofu yogurt
Vitamin B1 0.15mg 0.06mg Bean
Vitamin B2 0.06mg 0.02mg Bean
Vitamin B3 0.43mg 0.24mg Bean
Vitamin B6 0.13mg 0.02mg Bean
Vitamin K 0.8µg 3.5µg Tofu yogurt
Folate 24µg 6µg Bean
Choline 30.8mg 48.4mg Tofu yogurt
Saturated Fat 0.103g 0.259g Bean
Monounsaturated Fat 0.035g 0.4g Tofu yogurt
Polyunsaturated fat 0.172g 1.017g Tofu yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Tofu yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Bean
7%
Tofu yogurt
Minerals Daily Need Coverage Score
25%
Bean
23%
Tofu yogurt

Comparison summary

Which food is lower in Sugar?
Tofu yogurt
Tofu yogurt is lower in Sugar (difference - 6.54g)
Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 33)
Which food is cheaper?
Tofu yogurt
Tofu yogurt is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.156g)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Tofu yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.