Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

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

Compare

A recap on differences between Tofu and Yardlong bean (Asparagus bean)

  • Tofu is higher in Calcium, Manganese, Copper, Selenium, Iron, Phosphorus, and Zinc, yet Yardlong bean (Asparagus bean) is higher in Vitamin C, and Folate.
  • Tofu covers your daily Calcium needs 63% more than Yardlong bean (Asparagus bean).
  • Tofu contains 12 times more Saturated Fat than Yardlong bean (Asparagus bean). While Tofu contains 1.261g of Saturated Fat, Yardlong bean (Asparagus bean) contains only 0.105g.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Yardlong bean, raw.

Infographic

Tofu vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1266%
Contains more Iron +466%
Contains more Magnesium +31.8%
Contains more Phosphorus +222%
Contains more Zinc +324.3%
Contains more Copper +687.5%
Contains less Sodium -71.4%
Equal in Potassium - 240
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Calcium +1266%
Contains more Iron +466%
Contains more Magnesium +31.8%
Contains more Phosphorus +222%
Contains more Zinc +324.3%
Contains more Copper +687.5%
Contains less Sodium -71.4%
Equal in Potassium - 240

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
Contains more Vitamin B1 +47.7%
Contains more Vitamin B5 +141.8%
Contains more Vitamin B6 +283.3%
Contains more Vitamin A +421.1%
Contains more Vitamin C +9300%
Contains more Folate +113.8%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B3 - 0.41
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +47.7%
Contains more Vitamin B5 +141.8%
Contains more Vitamin B6 +283.3%
Contains more Vitamin A +421.1%
Contains more Vitamin C +9300%
Contains more Folate +113.8%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B3 - 0.41

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Yardlong bean (Asparagus bean)
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Yardlong bean (Asparagus bean) Opinion
Net carbs 0.48g 8.35g Yardlong bean (Asparagus bean)
Protein 17.27g 2.8g Tofu
Fats 8.72g 0.4g Tofu
Carbs 2.78g 8.35g Yardlong bean (Asparagus bean)
Calories 144kcal 47kcal Tofu
Starch g g
Fructose g g
Sugar g g
Fiber 2.3g g Tofu
Calcium 683mg 50mg Tofu
Iron 2.66mg 0.47mg Tofu
Magnesium 58mg 44mg Tofu
Phosphorus 190mg 59mg Tofu
Potassium 237mg 240mg Yardlong bean (Asparagus bean)
Sodium 14mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.57mg 0.37mg Tofu
Copper 0.378mg 0.048mg Tofu
Vitamin A 166IU 865IU Yardlong bean (Asparagus bean)
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.158mg 0.107mg Tofu
Vitamin B2 0.102mg 0.11mg Yardlong bean (Asparagus bean)
Vitamin B3 0.381mg 0.41mg Yardlong bean (Asparagus bean)
Vitamin B5 0.133mg 0.055mg Tofu
Vitamin B6 0.092mg 0.024mg Tofu
Folate 29µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.235mg 0.032mg Tofu
Threonine 0.785mg 0.104mg Tofu
Isoleucine 0.849mg 0.15mg Tofu
Leucine 1.392mg 0.2mg Tofu
Lysine 0.883mg 0.184mg Tofu
Methionine 0.211mg 0.04mg Tofu
Phenylalanine 0.835mg 0.154mg Tofu
Valine 0.87mg 0.162mg Tofu
Histidine 0.431mg 0.09mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 1.925g 0.036g Tofu
Polyunsaturated fat 4.921g 0.169g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
77
Tofu
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
17%
Yardlong bean (Asparagus bean)
Carbohydrates
3%
Tofu
8%
Yardlong bean (Asparagus bean)
Fats
40%
Tofu
2%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 1.156g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 71)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Yardlong bean (Asparagus bean) - 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.