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  6. Tofu vs. Yardlong bean (Asparagus bean)

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 Calcium, Manganese, Copper, Selenium, Iron, Phosphorus, Zinc, and Vitamin B1, yet Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Tofu's daily need coverage for Calcium is 64% higher.
  • Tofu has 49 times more Saturated Fat than Yardlong bean (Asparagus bean). Tofu has 1.261g of Saturated Fat, while Yardlong bean (Asparagus bean) has 0.026g.

We used Tofu, raw, firm, prepared with calcium sulfate and Yardlong bean, cooked, boiled, drained, without salt types in this comparison.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +1452.3%
Contains more Iron +171.4%
Contains more Magnesium +38.1%
Contains more Phosphorus +233.3%
Contains more Zinc +336.1%
Contains more Copper +704.3%
Contains more Manganese +487.6%
Contains more Selenium +1060%
Contains more Potassium +22.4%
Contains less Sodium -71.4%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +1452.3%
Contains more Iron +171.4%
Contains more Magnesium +38.1%
Contains more Phosphorus +233.3%
Contains more Zinc +336.1%
Contains more Copper +704.3%
Contains more Manganese +487.6%
Contains more Selenium +1060%
Contains more Potassium +22.4%
Contains less Sodium -71.4%

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
4
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +85.9%
Contains more Vitamin B5 +160.8%
Contains more Vitamin B6 +283.3%
Contains more Vitamin A +171.1%
Contains more Vitamin C +8000%
Contains more Vitamin B3 +65.4%
Contains more Folate +55.2%
Equal in Vitamin B2 - 0.099
Tofu
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +85.9%
Contains more Vitamin B5 +160.8%
Contains more Vitamin B6 +283.3%
Contains more Vitamin A +171.1%
Contains more Vitamin C +8000%
Contains more Vitamin B3 +65.4%
Contains more Folate +55.2%
Equal in Vitamin B2 - 0.099

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +582.6%
Contains more Fats +8620%
Contains more Other +94.4%
Contains more Carbs +230.2%
Contains more Water +25.3%
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +582.6%
Contains more Fats +8620%
Contains more Other +94.4%
Contains more Carbs +230.2%
Contains more Water +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +21288.9%
Contains more Polyunsaturated fat +11616.7%
Contains less Saturated Fat -97.9%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +21288.9%
Contains more Polyunsaturated fat +11616.7%
Contains less Saturated Fat -97.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 9.18g Yardlong bean (Asparagus bean)
Protein 17.27g 2.53g Tofu
Fats 8.72g 0.1g Tofu
Carbs 2.78g 9.18g Yardlong bean (Asparagus bean)
Calories 144kcal 47kcal Tofu
Fiber 2.3g Tofu
Calcium 683mg 44mg Tofu
Iron 2.66mg 0.98mg Tofu
Magnesium 58mg 42mg Tofu
Phosphorus 190mg 57mg Tofu
Potassium 237mg 290mg Yardlong bean (Asparagus bean)
Sodium 14mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.57mg 0.36mg Tofu
Copper 0.378mg 0.047mg Tofu
Manganese 1.181mg 0.201mg Tofu
Selenium 17.4µg 1.5µg Tofu
Vitamin A 166IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg Yardlong bean (Asparagus bean)
Vitamin C 0.2mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.158mg 0.085mg Tofu
Vitamin B2 0.102mg 0.099mg Tofu
Vitamin B3 0.381mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.133mg 0.051mg Tofu
Vitamin B6 0.092mg 0.024mg Tofu
Folate 29µg 45µg Yardlong bean (Asparagus bean)
Tryptophan 0.235mg 0.029mg Tofu
Threonine 0.785mg 0.094mg Tofu
Isoleucine 0.849mg 0.135mg Tofu
Leucine 1.392mg 0.18mg Tofu
Lysine 0.883mg 0.166mg Tofu
Methionine 0.211mg 0.036mg Tofu
Phenylalanine 0.835mg 0.139mg Tofu
Valine 0.87mg 0.146mg Tofu
Histidine 0.431mg 0.082mg Tofu
Saturated Fat 1.261g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 1.925g 0.009g Tofu
Polyunsaturated fat 4.921g 0.042g 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

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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
11%
Tofu
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
87%
Tofu
19%
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 - 1.235g)
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

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/172475/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.