Beans vs. Tofu yogurt — In-Depth Nutrition Comparison
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A recap on differences between beans and tofu yogurt
- Beans are higher in fiber, copper, zinc, phosphorus, vitamin B6, vitamin B1, and potassium, yet tofu yogurt is higher in selenium, iron, and calcium.
- Beans cover your daily fiber needs 21% more than tofu yogurt.
- Beans contain 7 times more vitamin B6 than tofu yogurt. While beans contain 0.13mg of vitamin B6, tofu yogurt contains only 0.02mg.
Food varieties used in this article are Beans, baked, canned, no salt added and Tofu yogurt.
Infographic
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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.
| 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% |
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.
| Contains more Vitamin CVitamin C | +24% |
| Contains more Vitamin AVitamin A | +150% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
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
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fiber | 5.5g | 0.2g | 21% |
| Selenium | 4.5µg | 13µg | 15% |
| Copper | 0.206mg | 0.075mg | 15% |
| Zinc | 1.4mg | 0.31mg | 10% |
| Iron | 0.29mg | 1.06mg | 10% |
| Phosphorus | 104mg | 38mg | 9% |
| Vitamin B6 | 0.13mg | 0.02mg | 8% |
| Vitamin B1 | 0.15mg | 0.06mg | 8% |
| Calcium | 50mg | 118mg | 7% |
| Potassium | 296mg | 47mg | 7% |
| Polyunsaturated fat | 0.172g | 1.017g | 6% |
| Folate | 24µg | 6µg | 5% |
| Vitamin B2 | 0.06mg | 0.02mg | 3% |
| Protein | 4.8g | 3.5g | 3% |
| Choline | 30.8mg | 48.4mg | 3% |
| Fats | 0.4g | 1.8g | 2% |
| Carbs | 20.49g | 15.96g | 2% |
| Vitamin K | 0.8µg | 3.5µg | 2% |
| Magnesium | 32mg | 40mg | 2% |
| Monounsaturated fat | 0.035g | 0.4g | 1% |
| Saturated fat | 0.103g | 0.259g | 1% |
| Calories | 105kcal | 94kcal | 1% |
| Vitamin B3 | 0.43mg | 0.24mg | 1% |
| Vitamin C | 3.1mg | 2.5mg | 1% |
| Vitamin E | 0.15mg | 0.31mg | 1% |
| Sodium | 1mg | 35mg | 1% |
| Net carbs | 14.99g | 15.76g | N/A |
| Sugar | 7.78g | 1.24g | N/A |
| Vitamin A | 5µg | 2µg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
6%
Minerals Daily Need Coverage Score
25%
23%
Comparison summary
Which food is lower in Sugar?
Tofu yogurt is lower in Sugar (difference - 6.54g)
Which food is lower in glycemic index?
Tofu yogurt is lower in glycemic index (difference - 33)
Which food is cheaper?
Tofu yogurt is cheaper (difference - $1.5)
Which food contains less Sodium?
Beans contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.156g)
Which food is richer in vitamins?
Beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.