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  6. Tofu yogurt vs. Adzuki bean

Tofu yogurt vs. Adzuki bean — In-Depth Nutrition Comparison

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How are tofu yogurt and adzuki beans different?

  • Tofu yogurt is richer in selenium and calcium, while adzuki beans are higher in folate, fiber, copper, phosphorus, potassium, zinc, iron, and protein.
  • Adzuki beans cover your daily need for folate 29% more than tofu yogurt.
  • Tofu yogurt contains 11 times more selenium than adzuki beans. Tofu yogurt contains 13µg of selenium, while adzuki beans contain 1.2µg.

Tofu yogurt and Beans, adzuki, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Tofu yogurt vs Adzuki bean infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more CalciumCalcium +321.4%
Contains more SeleniumSelenium +983.3%
Contains more MagnesiumMagnesium +30%
Contains more PotassiumPotassium +1031.9%
Contains more IronIron +88.7%
Contains more CopperCopper +297.3%
Contains more ZincZinc +471%
Contains more PhosphorusPhosphorus +342.1%
Contains less SodiumSodium -77.1%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +198.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +380%
Contains more FolateFolate +1916.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Adzuki bean DV% diff.
Folate 6µg 121µg 29%
Fiber 0.2g 7.3g 28%
Copper 0.075mg 0.298mg 25%
Manganese 0.573mg 25%
Selenium 13µg 1.2µg 21%
Phosphorus 38mg 168mg 19%
Potassium 47mg 532mg 14%
Zinc 0.31mg 1.77mg 13%
Iron 1.06mg 2mg 12%
Calcium 118mg 28mg 9%
Vitamin B5 0.43mg 9%
Choline 48.4mg 9%
Protein 3.5g 7.52g 8%
Polyunsaturated fat 1.017g 0.021g 7%
Vitamin B6 0.02mg 0.096mg 6%
Vitamin B1 0.06mg 0.115mg 5%
Fats 1.8g 0.1g 3%
Vitamin C 2.5mg 0mg 3%
Carbs 15.96g 24.77g 3%
Magnesium 40mg 52mg 3%
Vitamin B2 0.02mg 0.064mg 3%
Vitamin B3 0.24mg 0.717mg 3%
Vitamin K 3.5µg 3%
Calories 94kcal 128kcal 2%
Vitamin E 0.31mg 2%
Sodium 35mg 8mg 1%
Saturated fat 0.259g 0.036g 1%
Monounsaturated fat 0.4g 0.009g 1%
Protein per 100 calories 3.7g 5.9g N/A
Calories per 10 g protein 269kcal 170kcal N/A
Weight per 100 calories 106g 78g N/A
Net carbs 15.76g 17.47g N/A
Sugar 1.24g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.072mg 0%
Threonine 0.255mg 0%
Isoleucine 0.3mg 0%
Leucine 0.632mg 0%
Lysine 0.567mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.398mg 0%
Valine 0.387mg 0%
Histidine 0.198mg 0%

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
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more FatsFats +1700%
Contains more WaterWater +16.9%
Contains more ProteinProtein +114.9%
Contains more CarbsCarbs +55.2%

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
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated fat +4344.4%
Contains more Poly. FatPolyunsaturated fat +4742.9%
Contains less Sat. FatSaturated fat -86.1%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.