Tofu yogurt vs. Beans — In-Depth Nutrition Comparison
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A recap on the differences between tofu yogurt and beans
- Tofu yogurt is higher in selenium, iron, and calcium, yet beans are higher in fiber, copper, zinc, phosphorus, vitamin B6, vitamin B1, and potassium.
- Beans cover your daily fiber needs 21% more than tofu yogurt.
- Tofu yogurt contains 4 times more iron than beans. While tofu yogurt contains 1.06mg of iron, beans contain only 0.29mg.
Food varieties used in this article are Tofu yogurt and Beans, baked, canned, no salt added.
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.
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +136% |
| Contains more IronIron | +265.5% |
| Contains more SeleniumSelenium | +188.9% |
| Contains more PotassiumPotassium | +529.8% |
| Contains more CopperCopper | +174.7% |
| Contains more ZincZinc | +351.6% |
| Contains more PhosphorusPhosphorus | +173.7% |
| Contains less SodiumSodium | -97.1% |
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.
| Contains more Vitamin EVitamin E | +106.7% |
| Contains more Vitamin KVitamin K | +337.5% |
| Contains more CholineCholine | +57.1% |
| Contains more Vitamin CVitamin C | +24% |
| Contains more Vitamin AVitamin A | +150% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +79.2% |
| Contains more Vitamin B6Vitamin B6 | +550% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 0.2g | 5.5g | 21% |
| Selenium | 13µg | 4.5µg | 15% |
| Copper | 0.075mg | 0.206mg | 15% |
| Zinc | 0.31mg | 1.4mg | 10% |
| Iron | 1.06mg | 0.29mg | 10% |
| Phosphorus | 38mg | 104mg | 9% |
| Vitamin B6 | 0.02mg | 0.13mg | 8% |
| Vitamin B1 | 0.06mg | 0.15mg | 8% |
| Calcium | 118mg | 50mg | 7% |
| Potassium | 47mg | 296mg | 7% |
| Polyunsaturated fat | 1.017g | 0.172g | 6% |
| Folate | 6µg | 24µg | 5% |
| Vitamin B2 | 0.02mg | 0.06mg | 3% |
| Protein | 3.5g | 4.8g | 3% |
| Choline | 48.4mg | 30.8mg | 3% |
| Fats | 1.8g | 0.4g | 2% |
| Carbs | 15.96g | 20.49g | 2% |
| Vitamin K | 3.5µg | 0.8µg | 2% |
| Magnesium | 40mg | 32mg | 2% |
| Monounsaturated fat | 0.4g | 0.035g | 1% |
| Saturated fat | 0.259g | 0.103g | 1% |
| Calories | 94kcal | 105kcal | 1% |
| Vitamin B3 | 0.24mg | 0.43mg | 1% |
| Vitamin C | 2.5mg | 3.1mg | 1% |
| Vitamin E | 0.31mg | 0.15mg | 1% |
| Sodium | 35mg | 1mg | 1% |
| Net carbs | 15.76g | 14.99g | N/A |
| Sugar | 1.24g | 7.78g | N/A |
| Vitamin A | 2µg | 5µg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.5 g
Fats:
1.8 g
Carbs:
15.96 g
Water:
77.5 g
Other:
1.24 g
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
| Contains more FatsFats | +350% |
| Contains more ProteinProtein | +37.1% |
| Contains more CarbsCarbs | +28.4% |
| Contains more OtherOther | +37.9% |
~equal in
Water
~72.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.4 g
Polyunsaturated fat:
Poly. Fat
1.017 g
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
| Contains more Mono. FatMonounsaturated fat | +1042.9% |
| Contains more Poly. FatPolyunsaturated fat | +491.3% |
| Contains less Sat. FatSaturated fat | -60.2% |
