Tofu vs. Yellow beans — In-Depth Nutrition Comparison

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The main differences between tofu and yellow beans

Tofu is richer in calcium, manganese, selenium, copper, protein, and fats, yet yellow beans are richer in fiber, folate, and carbs.
Daily need coverage for calcium for tofu is 62% higher.
Tofu contains 13 times more selenium than yellow beans. Tofu contains 17.4µg of selenium, while yellow beans contain 1.3µg.
Yellow beans contain less saturated fat.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Beans, yellow, mature seeds, cooked, boiled, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Tofu

Yellow beans

Contains more CalciumCalcium	+1001.6%
Contains more CopperCopper	+103.2%
Contains more ZincZinc	+48.1%
Contains more ManganeseManganese	+159.6%
Contains more SeleniumSelenium	+1238.5%

Contains more MagnesiumMagnesium	+27.6%
Contains more PotassiumPotassium	+37.1%
Contains less SodiumSodium	-64.3%

~equal in Iron ~2.48mg

~equal in Phosphorus ~183mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Tofu

Yellow beans

Contains more Vitamin CVitamin C	+800%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+18.4%
Contains more Vitamin B3Vitamin B3	+85.8%
Contains more Vitamin B5Vitamin B5	+72.2%
Contains more Vitamin B6Vitamin B6	+40.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+179.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.103mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	62mg	62%
Fiber	2.3g	10.4g	32%
Manganese	1.181mg	0.455mg	32%
Polyunsaturated fat	4.921g	0.466g	30%
Selenium	17.4µg	1.3µg	29%
Copper	0.378mg	0.186mg	21%
Protein	17.27g	9.16g	16%
Folate	29µg	81µg	13%
Fats	8.72g	1.08g	12%
Carbs	2.78g	25.28g	8%
Vitamin E		0.94mg	6%
Choline		35.2mg	6%
Zinc	1.57mg	1.06mg	5%
Monounsaturated fat	1.925g	0.094g	5%
Magnesium	58mg	74mg	4%
Saturated fat	1.261g	0.279g	4%
Potassium	237mg	325mg	3%
Vitamin B6	0.092mg	0.129mg	3%
Vitamin K		3.5µg	3%
Vitamin C	0.2mg	1.8mg	2%
Iron	2.66mg	2.48mg	2%
Vitamin B1	0.158mg	0.187mg	2%
Vitamin B3	0.381mg	0.708mg	2%
Vitamin B5	0.133mg	0.229mg	2%
Phosphorus	190mg	183mg	1%
Calories	144kcal	144kcal	0%
Protein per 100 calories	12g	6.4g	N/A
Calories per 10 g protein	83kcal	157kcal	N/A
Weight per 100 calories	69g	69g	N/A
Unsaturated / Saturated Fat ratio	5.4	2	N/A
Net carbs	0.48g	14.88g	N/A
Sugar		0.34g	N/A
Sodium	14mg	5mg	0%
Vitamin B2	0.102mg	0.103mg	0%
Tryptophan	0.235mg	0.108mg	0%
Threonine	0.785mg	0.386mg	0%
Isoleucine	0.849mg	0.405mg	0%
Leucine	1.392mg	0.732mg	0%
Lysine	0.883mg	0.629mg	0%
Methionine	0.211mg	0.138mg	0%
Phenylalanine	0.835mg	0.496mg	0%
Valine	0.87mg	0.479mg	0%
Histidine	0.431mg	0.255mg	0%