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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

Beans 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.
Beans
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.
Beans
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% 1.7% 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% 0.67% 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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
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
Beans
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.
Beans 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 Beans Tofu yogurt 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?

ok
ok
is better in case of low diet
Beans 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%
Beans
6%
Tofu yogurt
Minerals Daily Need Coverage Score
25%
Beans
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?
Beans
Beans contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Beans
Beans is lower in Saturated fat (difference - 0.156g)
Which food is richer in vitamins?
Beans
Beans 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. Beans - 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.