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  6. Tofu vs. Yardlong bean (Asparagus bean) raw

Tofu vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the main differences between tofu and yardlong bean (Asparagus bean) raw?

  • Tofu is richer in iron, calcium, manganese, copper, selenium, and phosphorus, while yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, and folate.
  • Tofu's daily need coverage for iron is 61% higher.
  • Yardlong bean (Asparagus bean) raw has 7 times less calcium than tofu. Tofu has 350mg of calcium, while yardlong bean (Asparagus bean) raw has 50mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Yardlong bean, raw types in this comparison.

Infographic

Tofu vs Yardlong bean (Asparagus bean) raw 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.
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CalciumCalcium +600%
Contains more IronIron +1040.4%
Contains more CopperCopper +302.1%
Contains more ZincZinc +116.2%
Contains more PhosphorusPhosphorus +64.4%
Contains more ManganeseManganese +195.1%
Contains more SeleniumSelenium +493.3%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +98.3%
Contains less SodiumSodium -42.9%

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.
Tofu
Tofu
5
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin B6Vitamin B6 +95.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +18700%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +110.3%
Contains more FolateFolate +313.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Yardlong bean (Asparagus bean) raw DV% diff.
Iron 5.36mg 0.47mg 61%
Calcium 350mg 50mg 30%
Vitamin C 0.1mg 18.8mg 21%
Manganese 0.605mg 0.205mg 17%
Polyunsaturated fat 2.699g 0.169g 17%
Copper 0.193mg 0.048mg 16%
Selenium 8.9µg 1.5µg 13%
Folate 15µg 62µg 12%
Protein 8.08g 2.8g 11%
Fats 4.78g 0.4g 7%
Phosphorus 97mg 59mg 5%
Choline 28.8mg 5%
Vitamin A 43µg 5%
Vitamin B2 0.052mg 0.11mg 4%
Potassium 121mg 240mg 4%
Zinc 0.8mg 0.37mg 4%
Magnesium 30mg 44mg 3%
Monounsaturated fat 1.056g 0.036g 3%
Saturated fat 0.691g 0.105g 3%
Vitamin B1 0.081mg 0.107mg 2%
Vitamin B6 0.047mg 0.024mg 2%
Carbs 1.87g 8.35g 2%
Vitamin K 2.4µg 2%
Calories 76kcal 47kcal 1%
Vitamin B3 0.195mg 0.41mg 1%
Fiber 0.3g 1%
Net carbs 1.57g 8.35g N/A
Sugar 0.62g N/A
Sodium 7mg 4mg 0%
Vitamin E 0.01mg 0%
Vitamin B5 0.068mg 0.055mg 0%
Tryptophan 0.12mg 0.032mg 0%
Threonine 0.402mg 0.104mg 0%
Isoleucine 0.435mg 0.15mg 0%
Leucine 0.713mg 0.2mg 0%
Lysine 0.452mg 0.184mg 0%
Methionine 0.108mg 0.04mg 0%
Phenylalanine 0.428mg 0.154mg 0%
Valine 0.446mg 0.162mg 0%
Histidine 0.221mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +188.6%
Contains more FatsFats +1095%
Contains more OtherOther +20%
Contains more CarbsCarbs +346.5%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +2833.3%
Contains more Poly. FatPolyunsaturated fat +1497%
Contains less Sat. FatSaturated fat -84.8%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.