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  6. Tofu vs. Yardlong bean (Asparagus bean) raw

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

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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, vitamin A, and folate.
  • Tofu covers your daily calcium needs 63% more than yardlong bean (Asparagus bean) raw.
  • Tofu contains 12 times more selenium than yardlong bean (Asparagus bean) raw. While tofu contains 17.4µg of selenium, yardlong bean (Asparagus bean) raw contains only 1.5µg.
  • The glycemic index of tofu is lower.

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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +31.8%
Contains more CalciumCalcium +1266%
Contains more IronIron +466%
Contains more CopperCopper +687.5%
Contains more ZincZinc +324.3%
Contains more PhosphorusPhosphorus +222%
Contains more ManganeseManganese +476.1%
Contains more SeleniumSelenium +1060%
Contains less SodiumSodium -71.4%
~equal in Potassium ~240mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin B1Vitamin B1 +47.7%
Contains more Vitamin B5Vitamin B5 +141.8%
Contains more Vitamin B6Vitamin B6 +283.3%
Contains more Vitamin CVitamin C +9300%
Contains more FolateFolate +113.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Yardlong bean (Asparagus bean) raw DV% diff.
Calcium 683mg 50mg 63%
Manganese 1.181mg 0.205mg 42%
Copper 0.378mg 0.048mg 37%
Polyunsaturated fat 4.921g 0.169g 32%
Selenium 17.4µg 1.5µg 29%
Protein 17.27g 2.8g 29%
Iron 2.66mg 0.47mg 27%
Vitamin C 0.2mg 18.8mg 21%
Phosphorus 190mg 59mg 19%
Fats 8.72g 0.4g 13%
Zinc 1.57mg 0.37mg 11%
Fiber 2.3g 9%
Folate 29µg 62µg 8%
Saturated fat 1.261g 0.105g 5%
Monounsaturated fat 1.925g 0.036g 5%
Vitamin B6 0.092mg 0.024mg 5%
Vitamin A 43µg 5%
Calories 144kcal 47kcal 5%
Vitamin B1 0.158mg 0.107mg 4%
Magnesium 58mg 44mg 3%
Vitamin B5 0.133mg 0.055mg 2%
Carbs 2.78g 8.35g 2%
Vitamin B2 0.102mg 0.11mg 1%
Net carbs 0.48g 8.35g N/A
Potassium 237mg 240mg 0%
Sodium 14mg 4mg 0%
Vitamin B3 0.381mg 0.41mg 0%
Tryptophan 0.235mg 0.032mg 0%
Threonine 0.785mg 0.104mg 0%
Isoleucine 0.849mg 0.15mg 0%
Leucine 1.392mg 0.2mg 0%
Lysine 0.883mg 0.184mg 0%
Methionine 0.211mg 0.04mg 0%
Phenylalanine 0.835mg 0.154mg 0%
Valine 0.87mg 0.162mg 0%
Histidine 0.431mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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 ProteinProtein +516.8%
Contains more FatsFats +2080%
Contains more OtherOther +133.3%
Contains more CarbsCarbs +200.4%
Contains more WaterWater +25.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +5247.2%
Contains more Poly. FatPolyunsaturated fat +2811.8%
Contains less Sat. FatSaturated fat -91.7%

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.