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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 bean different?

  • Tofu yogurt is richer in selenium and calcium, while adzuki bean is higher in folate, fiber, copper, phosphorus, potassium, zinc, iron, and vitamin B6.
  • Adzuki bean covers your daily need for folate, 29% more than tofu yogurt.
  • Tofu yogurt contains 11 times more selenium than adzuki bean. Tofu yogurt contains 13µg of selenium, while adzuki bean contains 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
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%
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%

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% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
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% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +198.8%
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%
Manganese 0.573mg 25%
Copper 0.075mg 0.298mg 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%
Choline 48.4mg 9%
Vitamin B5 0.43mg 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%
Vitamin K 3.5µg 3%
Magnesium 40mg 52mg 3%
Carbs 15.96g 24.77g 3%
Vitamin C 2.5mg 0mg 3%
Fats 1.8g 0.1g 3%
Vitamin B2 0.02mg 0.064mg 3%
Vitamin B3 0.24mg 0.717mg 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%
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%
~equal in Other ~1.32g

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.