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  6. Tofu vs. Yellow beans

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, and copper, yet yellow beans are richer in fiber and folate.
  • 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.

Infographic

Tofu vs Yellow beans 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
5
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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
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

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
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 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 6% 0% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +800%
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 FolateFolate +179.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.103mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Yellow beans 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%
Choline 35.2mg 6%
Vitamin E 0.94mg 6%
Monounsaturated fat 1.925g 0.094g 5%
Zinc 1.57mg 1.06mg 5%
Magnesium 58mg 74mg 4%
Saturated fat 1.261g 0.279g 4%
Vitamin B6 0.092mg 0.129mg 3%
Vitamin K 3.5µg 3%
Potassium 237mg 325mg 3%
Iron 2.66mg 2.48mg 2%
Vitamin B3 0.381mg 0.708mg 2%
Vitamin B5 0.133mg 0.229mg 2%
Vitamin C 0.2mg 1.8mg 2%
Vitamin B1 0.158mg 0.187mg 2%
Phosphorus 190mg 183mg 1%
Calories 144kcal 144kcal 0%
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%

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
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Contains more ProteinProtein +88.5%
Contains more FatsFats +707.4%
Contains more CarbsCarbs +809.4%
~equal in Water ~62.98g
~equal in Other ~1.5g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains more Mono. FatMonounsaturated fat +1947.9%
Contains more Poly. FatPolyunsaturated fat +956%
Contains less Sat. FatSaturated fat -77.9%

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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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.