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. Yellow beans

Tofu vs. Yellow beans — In-Depth Nutrition Comparison

Compare

The main differences between Tofu and Yellow beans

  • Tofu is richer in Calcium, Manganese, Selenium, and Copper, yet Yellow beans is richer in Fiber, and Folate.
  • Daily need coverage for Calcium from Tofu is 62% higher.
  • Tofu contains 13 times more Selenium than Yellow beans. Tofu contains 17.4µg of Selenium, while Yellow beans contains 1.3µg.
  • Yellow beans contains 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
7
:
3
Yellow beans
Yellow beans
Contains more Calcium +1001.6%
Contains more Zinc +48.1%
Contains more Copper +103.2%
Contains more Manganese +159.6%
Contains more Selenium +1238.5%
Contains more Magnesium +27.6%
Contains more Potassium +37.1%
Contains less Sodium -64.3%
Equal in Iron - 2.48
Equal in Phosphorus - 183
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Yellow beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 93% 53% 79% 29% 1% 29% 62% 60% 8%
Contains more Calcium +1001.6%
Contains more Zinc +48.1%
Contains more Copper +103.2%
Contains more Manganese +159.6%
Contains more Selenium +1238.5%
Contains more Magnesium +27.6%
Contains more Potassium +37.1%
Contains less Sodium -64.3%
Equal in Iron - 2.48
Equal in Phosphorus - 183

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
1
:
9
Yellow beans
Yellow beans
Contains more Vitamin A +8200%
Contains more Vitamin C +800%
Contains more Vitamin B1 +18.4%
Contains more Vitamin B3 +85.8%
Contains more Vitamin B5 +72.2%
Contains more Vitamin B6 +40.2%
Contains more Folate +179.3%
Equal in Vitamin B2 - 0.103
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%
Yellow beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 19% 0% 6% 47% 24% 14% 14% 30% 61% 0% 9%
Contains more Vitamin A +8200%
Contains more Vitamin C +800%
Contains more Vitamin B1 +18.4%
Contains more Vitamin B3 +85.8%
Contains more Vitamin B5 +72.2%
Contains more Vitamin B6 +40.2%
Contains more Folate +179.3%
Equal in Vitamin B2 - 0.103

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Yellow beans
Yellow beans
Contains more Protein +88.5%
Contains more Fats +707.4%
Contains more Water +10.9%
Contains more Carbs +809.4%
Equal in Water - 62.98
Equal in Other - 1.5
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
Yellow beans
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 Protein +88.5%
Contains more Fats +707.4%
Contains more Water +10.9%
Contains more Carbs +809.4%
Equal in Water - 62.98
Equal in Other - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Yellow beans
Yellow beans
Contains more Monounsaturated Fat +1947.9%
Contains more Polyunsaturated fat +956%
Contains less Saturated Fat -77.9%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Yellow beans
33% 11% 56%
Saturated Fat: 0.279 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.466 g
Contains more Monounsaturated Fat +1947.9%
Contains more Polyunsaturated fat +956%
Contains less Saturated 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 Opinion
Net carbs 0.48g 14.88g Yellow beans
Protein 17.27g 9.16g Tofu
Fats 8.72g 1.08g Tofu
Carbs 2.78g 25.28g Yellow beans
Calories 144kcal 144kcal
Sugar 0.34g Tofu
Fiber 2.3g 10.4g Yellow beans
Calcium 683mg 62mg Tofu
Iron 2.66mg 2.48mg Tofu
Magnesium 58mg 74mg Yellow beans
Phosphorus 190mg 183mg Tofu
Potassium 237mg 325mg Yellow beans
Sodium 14mg 5mg Yellow beans
Zinc 1.57mg 1.06mg Tofu
Copper 0.378mg 0.186mg Tofu
Manganese 1.181mg 0.455mg Tofu
Selenium 17.4µg 1.3µg Tofu
Vitamin A 166IU 2IU Tofu
Vitamin E 0.94mg Yellow beans
Vitamin C 0.2mg 1.8mg Yellow beans
Vitamin B1 0.158mg 0.187mg Yellow beans
Vitamin B2 0.102mg 0.103mg Yellow beans
Vitamin B3 0.381mg 0.708mg Yellow beans
Vitamin B5 0.133mg 0.229mg Yellow beans
Vitamin B6 0.092mg 0.129mg Yellow beans
Folate 29µg 81µg Yellow beans
Vitamin K 3.5µg Yellow beans
Tryptophan 0.235mg 0.108mg Tofu
Threonine 0.785mg 0.386mg Tofu
Isoleucine 0.849mg 0.405mg Tofu
Leucine 1.392mg 0.732mg Tofu
Lysine 0.883mg 0.629mg Tofu
Methionine 0.211mg 0.138mg Tofu
Phenylalanine 0.835mg 0.496mg Tofu
Valine 0.87mg 0.479mg Tofu
Histidine 0.431mg 0.255mg Tofu
Saturated Fat 1.261g 0.279g Yellow beans
Monounsaturated Fat 1.925g 0.094g Tofu
Polyunsaturated fat 4.921g 0.466g Tofu

Which food is preferable for your diet?

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

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Yellow beans
Yellow beans vs Fava beans raw
Fava beans raw
Yellow beans
Yellow beans vs Mothbeans raw
Mothbeans raw
Yellow beans
Yellow beans vs Mung beans
Mung beans

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
18%
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.