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  6. Lima beans vs. Tofu yogurt

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

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How are lima beans and tofu yogurt different?

  • Lima beans are richer in fiber, folate, copper, iron, potassium, vitamin B6, phosphorus, and vitamin B1, while tofu yogurt is higher in selenium and calcium.
  • Lima beans cover your daily need for fiber, 27% more than tofu yogurt.
  • Lima beans contain 14 times more folate than tofu yogurt. Lima beans contain 83µg of folate, while tofu yogurt contains 6µg.

Lima beans, large, mature seeds, cooked, boiled, without salt and Tofu yogurt types were used in this article.

Infographic

Lima 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 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 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 +980.9%
Contains more IronIron +125.5%
Contains more CopperCopper +213.3%
Contains more ZincZinc +206.5%
Contains more PhosphorusPhosphorus +192.1%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +594.1%
Contains more SeleniumSelenium +188.9%
~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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
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 +168.3%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +75.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +705%
Contains more FolateFolate +1283.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +72.2%
Contains more Vitamin KVitamin K +75%
Contains more CholineCholine +48.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lima beans Tofu yogurt DV% diff.
Fiber 7g 0.2g 27%
Manganese 0.516mg 22%
Folate 83µg 6µg 19%
Copper 0.235mg 0.075mg 18%
Iron 2.39mg 1.06mg 17%
Selenium 4.5µg 13µg 15%
Potassium 508mg 47mg 14%
Vitamin B6 0.161mg 0.02mg 11%
Phosphorus 111mg 38mg 10%
Calcium 17mg 118mg 10%
Protein 7.8g 3.5g 9%
Vitamin B5 0.422mg 8%
Vitamin B1 0.161mg 0.06mg 8%
Zinc 0.95mg 0.31mg 6%
Polyunsaturated fat 0.171g 1.017g 6%
Choline 32.5mg 48.4mg 3%
Vitamin C 0mg 2.5mg 3%
Vitamin B2 0.055mg 0.02mg 3%
Carbs 20.88g 15.96g 2%
Fats 0.38g 1.8g 2%
Monounsaturated fat 0.034g 0.4g 1%
Saturated fat 0.089g 0.259g 1%
Vitamin K 2µg 3.5µg 1%
Calories 115kcal 94kcal 1%
Vitamin B3 0.421mg 0.24mg 1%
Vitamin E 0.18mg 0.31mg 1%
Sodium 2mg 35mg 1%
Magnesium 43mg 40mg 1%
Net carbs 13.88g 15.76g N/A
Sugar 2.9g 1.24g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.092mg 0%
Threonine 0.337mg 0%
Isoleucine 0.411mg 0%
Leucine 0.673mg 0%
Lysine 0.523mg 0%
Methionine 0.099mg 0%
Phenylalanine 0.449mg 0%
Valine 0.469mg 0%
Histidine 0.238mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 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 +122.9%
Contains more CarbsCarbs +30.8%
Contains more FatsFats +373.7%
Contains more WaterWater +11%
~equal in Other ~1.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 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 -65.6%
Contains more Mono. FatMonounsaturated fat +1076.5%
Contains more Poly. FatPolyunsaturated fat +494.7%

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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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.