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Fava beans vs. Tofu yogurt — In-Depth Nutrition Comparison

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How are fava beans and tofu yogurt different?

  • Fava beans are higher in folate, fiber, copper, phosphorus, potassium, zinc, iron, and vitamin B2; however, tofu yogurt is richer in selenium and calcium.
  • Daily need coverage for folate for fava beans is 25% higher.
  • Fava beans contain 27 times more fiber than tofu yogurt. While fava beans contain 5.4g of fiber, tofu yogurt contains only 0.2g.

Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Tofu yogurt are the varieties used in this article.

Infographic

Fava beans vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
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 +470.2%
Contains more IronIron +41.5%
Contains more CopperCopper +245.3%
Contains more ZincZinc +225.8%
Contains more PhosphorusPhosphorus +228.9%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +227.8%
Contains more SeleniumSelenium +400%
~equal in Magnesium ~40mg

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.
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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 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 B1Vitamin B1 +61.7%
Contains more Vitamin B2Vitamin B2 +345%
Contains more Vitamin B3Vitamin B3 +196.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +260%
Contains more FolateFolate +1633.3%
Contains more Vitamin CVitamin C +733.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +1450%
Contains more Vitamin KVitamin K +20.7%
Contains more CholineCholine +58.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 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 +117.1%
Contains more CarbsCarbs +23.1%
Contains more FatsFats +350%
Contains more OtherOther +53.1%
~equal in Water ~77.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 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 -74.5%
Contains more Mono. FatMonounsaturated fat +406.3%
Contains more Poly. FatPolyunsaturated fat +520.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fava beans Tofu yogurt DV% diff.
Folate 104µg 6µg 25%
Fiber 5.4g 0.2g 21%
Copper 0.259mg 0.075mg 20%
Selenium 2.6µg 13µg 19%
Manganese 0.421mg 18%
Phosphorus 125mg 38mg 12%
Protein 7.6g 3.5g 8%
Calcium 36mg 118mg 8%
Potassium 268mg 47mg 7%
Polyunsaturated fat 0.164g 1.017g 6%
Iron 1.5mg 1.06mg 6%
Zinc 1.01mg 0.31mg 6%
Vitamin B2 0.089mg 0.02mg 5%
Vitamin B6 0.072mg 0.02mg 4%
Vitamin B3 0.711mg 0.24mg 3%
Vitamin B1 0.097mg 0.06mg 3%
Choline 30.6mg 48.4mg 3%
Vitamin B5 0.157mg 3%
Vitamin E 0.02mg 0.31mg 2%
Vitamin C 0.3mg 2.5mg 2%
Fats 0.4g 1.8g 2%
Vitamin K 2.9µg 3.5µg 1%
Saturated fat 0.066g 0.259g 1%
Monounsaturated fat 0.079g 0.4g 1%
Calories 110kcal 94kcal 1%
Sodium 5mg 35mg 1%
Magnesium 43mg 40mg 1%
Carbs 19.65g 15.96g 1%
Net carbs 14.25g 15.76g N/A
Sugar 1.82g 1.24g N/A
Vitamin A 1µg 2µg 0%
Tryptophan 0.072mg 0%
Threonine 0.27mg 0%
Isoleucine 0.306mg 0%
Leucine 0.572mg 0%
Lysine 0.486mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.321mg 0%
Valine 0.338mg 0%
Histidine 0.193mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fava 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
14%
Fava beans
6%
Tofu yogurt
Minerals Daily Need Coverage Score
36%
Fava beans
23%
Tofu yogurt

Comparison summary

Which food is lower in Sugar?
Tofu yogurt
Tofu yogurt is lower in Sugar (difference - 0.58g)
Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 79)
Which food contains less Sodium?
Fava beans
Fava beans contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Fava beans
Fava beans is lower in Saturated fat (difference - 0.193g)
Which food is richer in minerals?
Fava beans
Fava beans 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 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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.