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

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What are the main differences between Tofu and Yardlong bean (Asparagus bean)?

  • Tofu is richer in Iron, Calcium, Manganese, Copper, Selenium and Phosphorus, while Yardlong bean (Asparagus bean) is higher in Vitamin C and Folate.
  • Tofu's daily need coverage for Iron is 61% higher.
  • Yardlong bean (Asparagus bean) has 7 times less Calcium than Tofu. Tofu has 350mg of Calcium, while Yardlong bean (Asparagus bean) has 50mg.

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

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Tofu vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
5
:
Contains more Iron +1040.4%
Contains more Calcium +600%
Contains more Copper +302.1%
Contains more Zinc +116.2%
Contains more Phosphorus +64.4%
Contains more Potassium +98.3%
Contains more Magnesium +46.7%
Contains less Sodium -42.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +1040.4%
Contains more Calcium +600%
Contains more Copper +302.1%
Contains more Zinc +116.2%
Contains more Phosphorus +64.4%
Contains more Potassium +98.3%
Contains more Magnesium +46.7%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
4
:
Contains more Vitamin B5 +23.6%
Contains more Vitamin B6 +95.8%
Contains more Vitamin C +18700%
Contains more Vitamin A +917.6%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +110.3%
Contains more Folate +313.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin B5 +23.6%
Contains more Vitamin B6 +95.8%
Contains more Vitamin C +18700%
Contains more Vitamin A +917.6%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +110.3%
Contains more Folate +313.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Tofu
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
58
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 the food
Protein
48%
Tofu
17%
Yardlong bean (Asparagus bean)
Carbohydrates
2%
Tofu
8%
Yardlong bean (Asparagus bean)
Fats
22%
Tofu
2%
Yardlong bean (Asparagus bean)

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sugars (difference - 0.62g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.586g)
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 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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Yardlong bean (Asparagus bean) Opinion
Calories 76 47 Tofu
Protein 8.08 2.8 Tofu
Fats 4.78 0.4 Tofu
Vitamin C 0.1 18.8 Yardlong bean (Asparagus bean)
Carbs 1.87 8.35 Yardlong bean (Asparagus bean)
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 0.47 Tofu
Calcium 350 50 Tofu
Potassium 121 240 Yardlong bean (Asparagus bean)
Magnesium 30 44 Yardlong bean (Asparagus bean)
Sugars 0.62 Yardlong bean (Asparagus bean)
Fiber 0.3 Tofu
Copper 0.193 0.048 Tofu
Zinc 0.8 0.37 Tofu
Starch
Phosphorus 97 59 Tofu
Sodium 7 4 Yardlong bean (Asparagus bean)
Vitamin A 85 865 Yardlong bean (Asparagus bean)
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.107 Yardlong bean (Asparagus bean)
Vitamin B2 0.052 0.11 Yardlong bean (Asparagus bean)
Vitamin B3 0.195 0.41 Yardlong bean (Asparagus bean)
Vitamin B5 0.068 0.055 Tofu
Vitamin B6 0.047 0.024 Tofu
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 15 62 Yardlong bean (Asparagus bean)
Trans Fat 0 0
Saturated Fat 0.691 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 1.056 0.036 Tofu
Polyunsaturated fat 2.699 0.169 Tofu
Tryptophan 0.12 0.032 Tofu
Threonine 0.402 0.104 Tofu
Isoleucine 0.435 0.15 Tofu
Leucine 0.713 0.2 Tofu
Lysine 0.452 0.184 Tofu
Methionine 0.108 0.04 Tofu
Phenylalanine 0.428 0.154 Tofu
Valine 0.446 0.162 Tofu
Histidine 0.221 0.09 Tofu
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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) - 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.