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Tofu yogurt vs. Bean — In-Depth Nutrition Comparison

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A recap on differences between Tofu yogurt and Bean

  • Tofu yogurt is higher in Selenium, Iron, and Calcium, yet Bean is higher in Fiber, Copper, Zinc, Phosphorus, Vitamin B6, Vitamin B1, and Potassium.
  • Bean covers your daily Fiber needs 21% more than Tofu yogurt.
  • Tofu yogurt contains 4 times more Iron than Bean. While Tofu yogurt contains 1.06mg of Iron, Bean contains only 0.29mg.

Food varieties used in this article are Tofu yogurt and Beans, baked, canned, no salt added.

Infographic

Tofu yogurt vs Bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Bean
Bean
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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%
~equal in Manganese ~mg

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.
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 8.3% 2% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Bean
Bean
7
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin E Vitamin 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 +221.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Bean
Bean
3
5% 20% 73% 2%
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
15% 24% 61%
Saturated Fat: Sat. Fat 0.259 g
Monounsaturated Fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Bean
Bean
1
33% 11% 55%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu yogurt Bean Opinion
Calories 94kcal 105kcal Bean
Protein 3.5g 4.8g Bean
Fats 1.8g 0.4g Tofu yogurt
Vitamin C 2.5mg 3.1mg Bean
Net carbs 15.76g 14.99g Tofu yogurt
Carbs 15.96g 20.49g Bean
Magnesium 40mg 32mg Tofu yogurt
Calcium 118mg 50mg Tofu yogurt
Potassium 47mg 296mg Bean
Iron 1.06mg 0.29mg Tofu yogurt
Sugar 1.24g 7.78g Tofu yogurt
Fiber 0.2g 5.5g Bean
Copper 0.075mg 0.206mg Bean
Zinc 0.31mg 1.4mg Bean
Phosphorus 38mg 104mg Bean
Sodium 35mg 1mg Bean
Vitamin A 33IU 106IU Bean
Vitamin A RAE 2µg 5µg Bean
Vitamin E 0.31mg 0.15mg Tofu yogurt
Selenium 13µg 4.5µg Tofu yogurt
Vitamin B1 0.06mg 0.15mg Bean
Vitamin B2 0.02mg 0.06mg Bean
Vitamin B3 0.24mg 0.43mg Bean
Vitamin B6 0.02mg 0.13mg Bean
Vitamin K 3.5µg 0.8µg Tofu yogurt
Folate 6µg 24µg Bean
Choline 48.4mg 30.8mg Tofu yogurt
Saturated Fat 0.259g 0.103g Bean
Monounsaturated Fat 0.4g 0.035g Tofu yogurt
Polyunsaturated fat 1.017g 0.172g Tofu yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu yogurt Bean
Low Calories diet ok
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
7%
Tofu yogurt
11%
Bean
Minerals Daily Need Coverage Score
23%
Tofu yogurt
25%
Bean

Comparison summary

Which food is lower in Sugar?
Tofu yogurt
Tofu yogurt is lower in Sugar (difference - 6.54g)
Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 33)
Which food is cheaper?
Tofu yogurt
Tofu yogurt is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.156g)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.