Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Yardlong bean (Asparagus bean) raw

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

Compare

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

  • Tofu is higher in Calcium, Manganese, Copper, Selenium, Iron, Phosphorus, and Zinc, yet Yardlong bean (Asparagus bean) raw is higher in Vitamin C, and Folate.
  • Tofu covers your daily Calcium needs 63% more than Yardlong bean (Asparagus bean) raw.
  • Tofu contains 12 times more Saturated Fat than Yardlong bean (Asparagus bean) raw. While Tofu contains 1.261g of Saturated Fat, Yardlong bean (Asparagus bean) raw 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) raw 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) raw
Yardlong bean (Asparagus bean) raw
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 more Manganese +476.1%
Contains more Selenium +1060%
Contains less Sodium -71.4%
Equal in Potassium - 240
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) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
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 more Manganese +476.1%
Contains more Selenium +1060%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
3
:
5
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
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
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) raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Protein +516.8%
Contains more Fats +2080%
Contains more Other +133.3%
Contains more Carbs +200.4%
Contains more Water +25.8%
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) raw
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 Protein +516.8%
Contains more Fats +2080%
Contains more Other +133.3%
Contains more Carbs +200.4%
Contains more Water +25.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Monounsaturated Fat +5247.2%
Contains more Polyunsaturated fat +2811.8%
Contains less Saturated Fat -91.7%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +5247.2%
Contains more Polyunsaturated fat +2811.8%
Contains less Saturated Fat -91.7%

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) raw
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) raw Opinion
Net carbs 0.48g 8.35g Yardlong bean (Asparagus bean) raw
Protein 17.27g 2.8g Tofu
Fats 8.72g 0.4g Tofu
Carbs 2.78g 8.35g Yardlong bean (Asparagus bean) raw
Calories 144kcal 47kcal Tofu
Fiber 2.3g 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) raw
Sodium 14mg 4mg Yardlong bean (Asparagus bean) raw
Zinc 1.57mg 0.37mg Tofu
Copper 0.378mg 0.048mg Tofu
Manganese 1.181mg 0.205mg Tofu
Selenium 17.4µg 1.5µg Tofu
Vitamin A 166IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg Yardlong bean (Asparagus bean) raw
Vitamin C 0.2mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.158mg 0.107mg Tofu
Vitamin B2 0.102mg 0.11mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.381mg 0.41mg Yardlong bean (Asparagus bean) raw
Vitamin B5 0.133mg 0.055mg Tofu
Vitamin B6 0.092mg 0.024mg Tofu
Folate 29µg 62µg Yardlong bean (Asparagus bean) raw
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
Saturated Fat 1.261g 0.105g Yardlong bean (Asparagus bean) raw
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) raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
87%
Tofu
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw 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

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) 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.