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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Yellow beans
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Yellow beans
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Tofu
19%
Yellow beans
Minerals Daily Need Coverage Score
87%
Tofu
43%
Yellow beans

Comparison summary

Which food contains less Sodium?
Yellow beans
Yellow beans contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Yellow beans
Yellow beans is lower in Saturated fat (difference - 0.982g)
Which food is lower in glycemic index?
Yellow beans
Yellow beans is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Yellow beans
Yellow beans is relatively richer in vitamins
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.34g)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
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 ($)

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.