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  6. Great northern beans vs. Tofu yogurt

Great northern beans vs. Tofu yogurt — In-Depth Nutrition Comparison

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Differences between great northern beans and tofu yogurt

  • Great northern beans has more fiber, folate, copper, phosphorus, iron, potassium, vitamin B1, vitamin B6, and zinc, while tofu yogurt has more selenium.
  • Great northern beans's daily need coverage for fiber is 27% higher.
  • Tofu yogurt contains 17 times less folate than great northern beans. Great northern beans contains 102µg of folate, while tofu yogurt contains 6µg.

The food types used in this comparison are Beans, great northern, mature seeds, cooked, boiled, without salt and Tofu yogurt.

Infographic

Great northern 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
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 MagnesiumMagnesium +25%
Contains more PotassiumPotassium +731.9%
Contains more IronIron +100.9%
Contains more CopperCopper +229.3%
Contains more ZincZinc +183.9%
Contains more PhosphorusPhosphorus +334.2%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +73.5%
Contains more SeleniumSelenium +217.1%

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
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 +163.3%
Contains more Vitamin B2Vitamin B2 +195%
Contains more Vitamin B3Vitamin B3 +183.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +485%
Contains more FolateFolate +1600%
Contains more Vitamin CVitamin C +92.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Great northern beans Tofu yogurt DV% diff.
Fiber 7g 0.2g 27%
Folate 102µg 6µg 24%
Manganese 0.518mg 23%
Copper 0.247mg 0.075mg 19%
Phosphorus 165mg 38mg 18%
Selenium 4.1µg 13µg 16%
Iron 2.13mg 1.06mg 13%
Protein 8.33g 3.5g 10%
Potassium 391mg 47mg 10%
Choline 48.4mg 9%
Vitamin B1 0.158mg 0.06mg 8%
Vitamin B6 0.117mg 0.02mg 7%
Polyunsaturated fat 0.187g 1.017g 6%
Zinc 0.88mg 0.31mg 5%
Calcium 68mg 118mg 5%
Vitamin B5 0.266mg 5%
Vitamin K 3.5µg 3%
Vitamin B2 0.059mg 0.02mg 3%
Vitamin B3 0.681mg 0.24mg 3%
Magnesium 50mg 40mg 2%
Carbs 21.09g 15.96g 2%
Vitamin E 0.31mg 2%
Fats 0.45g 1.8g 2%
Saturated fat 0.14g 0.259g 1%
Monounsaturated fat 0.021g 0.4g 1%
Calories 118kcal 94kcal 1%
Sodium 2mg 35mg 1%
Vitamin C 1.3mg 2.5mg 1%
Net carbs 14.09g 15.76g N/A
Sugar 1.24g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.099mg 0%
Threonine 0.351mg 0%
Isoleucine 0.368mg 0%
Leucine 0.665mg 0%
Lysine 0.572mg 0%
Methionine 0.125mg 0%
Phenylalanine 0.451mg 0%
Valine 0.436mg 0%
Histidine 0.232mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +138%
Contains more CarbsCarbs +32.1%
Contains more FatsFats +300%
Contains more WaterWater +12.3%
~equal in Other ~1.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 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 -45.9%
Contains more Mono. FatMonounsaturated fat +1804.8%
Contains more Poly. FatPolyunsaturated fat +443.9%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.