Tofu vs. Yardlong beans — In-Depth Nutrition Comparison

Compare

What are the main differences between tofu and yardlong beans?

Tofu is richer in calcium, manganese, copper, selenium, iron, phosphorus, zinc, and vitamin B1, yet yardlong beans is richer in vitamin C.
Tofu's daily need coverage for calcium is 64% higher.
Tofu has 49 times more saturated fat than yardlong beans. Tofu has 1.261g of saturated fat, while yardlong beans has 0.026g.
Tofu has a lower glycemic index than yardlong beans.

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

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

Yardlong beans

Contains more MagnesiumMagnesium	+38.1%
Contains more CalciumCalcium	+1452.3%
Contains more IronIron	+171.4%
Contains more CopperCopper	+704.3%
Contains more ZincZinc	+336.1%
Contains more PhosphorusPhosphorus	+233.3%
Contains more ManganeseManganese	+487.6%
Contains more SeleniumSelenium	+1060%

Contains more PotassiumPotassium	+22.4%
Contains less SodiumSodium	-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

Yardlong beans

Contains more Vitamin B1Vitamin B1	+85.9%
Contains more Vitamin B5Vitamin B5	+160.8%
Contains more Vitamin B6Vitamin B6	+283.3%

Contains more Vitamin CVitamin C	+8000%
Contains more Vitamin B3Vitamin B3	+65.4%
Contains more FolateFolate	+55.2%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.099mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	44mg	64%
Manganese	1.181mg	0.201mg	43%
Copper	0.378mg	0.047mg	37%
Polyunsaturated fat	4.921g	0.042g	33%
Protein	17.27g	2.53g	29%
Selenium	17.4µg	1.5µg	29%
Iron	2.66mg	0.98mg	21%
Phosphorus	190mg	57mg	19%
Vitamin C	0.2mg	16.2mg	18%
Fats	8.72g	0.1g	13%
Zinc	1.57mg	0.36mg	11%
Fiber	2.3g		9%
Vitamin B1	0.158mg	0.085mg	6%
Saturated fat	1.261g	0.026g	6%
Monounsaturated fat	1.925g	0.009g	5%
Vitamin B6	0.092mg	0.024mg	5%
Calories	144kcal	47kcal	5%
Folate	29µg	45µg	4%
Magnesium	58mg	42mg	4%
Vitamin A		23µg	3%
Carbs	2.78g	9.18g	2%
Vitamin B3	0.381mg	0.63mg	2%
Vitamin B5	0.133mg	0.051mg	2%
Potassium	237mg	290mg	2%
Net carbs	0.48g	9.18g	N/A
Sodium	14mg	4mg	0%
Vitamin B2	0.102mg	0.099mg	0%
Tryptophan	0.235mg	0.029mg	0%
Threonine	0.785mg	0.094mg	0%
Isoleucine	0.849mg	0.135mg	0%
Leucine	1.392mg	0.18mg	0%
Lysine	0.883mg	0.166mg	0%
Methionine	0.211mg	0.036mg	0%
Phenylalanine	0.835mg	0.139mg	0%
Valine	0.87mg	0.146mg	0%
Histidine	0.431mg	0.082mg	0%