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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% 0.06% 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% 2% 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 +3200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Great northern beans Tofu yogurt Opinion
Calories 118kcal 94kcal Great northern beans
Protein 8.33g 3.5g Great northern beans
Fats 0.45g 1.8g Tofu yogurt
Vitamin C 1.3mg 2.5mg Tofu yogurt
Net carbs 14.09g 15.76g Tofu yogurt
Carbs 21.09g 15.96g Great northern beans
Magnesium 50mg 40mg Great northern beans
Calcium 68mg 118mg Tofu yogurt
Potassium 391mg 47mg Great northern beans
Iron 2.13mg 1.06mg Great northern beans
Sugar 1.24g Great northern beans
Fiber 7g 0.2g Great northern beans
Copper 0.247mg 0.075mg Great northern beans
Zinc 0.88mg 0.31mg Great northern beans
Phosphorus 165mg 38mg Great northern beans
Sodium 2mg 35mg Great northern beans
Vitamin A 1IU 33IU Tofu yogurt
Vitamin A 0µg 2µg Tofu yogurt
Vitamin E 0.31mg Tofu yogurt
Manganese 0.518mg Great northern beans
Selenium 4.1µg 13µg Tofu yogurt
Vitamin B1 0.158mg 0.06mg Great northern beans
Vitamin B2 0.059mg 0.02mg Great northern beans
Vitamin B3 0.681mg 0.24mg Great northern beans
Vitamin B5 0.266mg Great northern beans
Vitamin B6 0.117mg 0.02mg Great northern beans
Vitamin K 3.5µg Tofu yogurt
Folate 102µg 6µg Great northern beans
Choline 48.4mg Tofu yogurt
Saturated Fat 0.14g 0.259g Great northern beans
Monounsaturated Fat 0.021g 0.4g Tofu yogurt
Polyunsaturated fat 0.187g 1.017g Tofu yogurt
Tryptophan 0.099mg Great northern beans
Threonine 0.351mg Great northern beans
Isoleucine 0.368mg Great northern beans
Leucine 0.665mg Great northern beans
Lysine 0.572mg Great northern beans
Methionine 0.125mg Great northern beans
Phenylalanine 0.451mg Great northern beans
Valine 0.436mg Great northern beans
Histidine 0.232mg Great northern beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Great northern beans Tofu yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
15%
Great northern beans
7%
Tofu yogurt
Minerals Daily Need Coverage Score
44%
Great northern beans
23%
Tofu yogurt

Comparison summary

Which food is lower in Sugar?
Great northern beans
Great northern beans is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Great northern beans
Great northern beans contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Great northern beans
Great northern beans is lower in Saturated Fat (difference - 0.119g)
Which food is richer in minerals?
Great northern beans
Great northern beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. 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.