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  6. Tofu yogurt vs. Cranberry beans

Tofu yogurt vs. Cranberry beans — In-Depth Nutrition Comparison

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What are the main differences between tofu yogurt and cranberry beans?

  • Tofu yogurt is richer in selenium and calcium, yet cranberry beans is richer in folate, fiber, copper, phosphorus, iron, vitamin B1, potassium, and zinc.
  • Cranberry beans's daily need coverage for folate is 50% higher.
  • Tofu yogurt has 10 times more selenium than cranberry beans. Tofu yogurt has 13µg of selenium, while cranberry beans has 1.3µg.

We used Tofu yogurt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Tofu yogurt vs Cranberry 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.
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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more CalciumCalcium +136%
Contains more SeleniumSelenium +900%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +723.4%
Contains more IronIron +97.2%
Contains more CopperCopper +208%
Contains more ZincZinc +267.7%
Contains more PhosphorusPhosphorus +255.3%
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.
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% 53% 16% 9.7% 14% 19% 0% 0% 155% 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 +250%
Contains more Vitamin B2Vitamin B2 +245%
Contains more Vitamin B3Vitamin B3 +114.6%
Contains more Vitamin B6Vitamin B6 +305%
Contains more FolateFolate +3350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Cranberry beans DV% diff.
Folate 6µg 207µg 50%
Fiber 0.2g 8.6g 34%
Selenium 13µg 1.3µg 21%
Copper 0.075mg 0.231mg 17%
Manganese 0.37mg 16%
Phosphorus 38mg 135mg 14%
Vitamin B1 0.06mg 0.21mg 13%
Iron 1.06mg 2.09mg 13%
Protein 3.5g 9.34g 12%
Potassium 47mg 387mg 10%
Choline 48.4mg 9%
Zinc 0.31mg 1.14mg 8%
Calcium 118mg 50mg 7%
Vitamin B6 0.02mg 0.081mg 5%
Vitamin B5 0.24mg 5%
Polyunsaturated fat 1.017g 0.199g 5%
Vitamin B2 0.02mg 0.069mg 4%
Carbs 15.96g 24.46g 3%
Vitamin C 2.5mg 0mg 3%
Vitamin K 3.5µg 3%
Vitamin B3 0.24mg 0.515mg 2%
Calories 94kcal 136kcal 2%
Vitamin E 0.31mg 2%
Magnesium 40mg 50mg 2%
Fats 1.8g 0.46g 2%
Sodium 35mg 1mg 1%
Saturated fat 0.259g 0.119g 1%
Monounsaturated fat 0.4g 0.04g 1%
Net carbs 15.76g 15.86g N/A
Sugar 1.24g N/A
Vitamin A 2µg 0%
Tryptophan 0.111mg 0%
Threonine 0.393mg 0%
Isoleucine 0.412mg 0%
Leucine 0.746mg 0%
Lysine 0.641mg 0%
Methionine 0.14mg 0%
Phenylalanine 0.505mg 0%
Valine 0.489mg 0%
Histidine 0.26mg 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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more FatsFats +291.3%
Contains more WaterWater +19.9%
Contains more OtherOther +13.8%
Contains more ProteinProtein +166.9%
Contains more CarbsCarbs +53.3%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +900%
Contains more Poly. FatPolyunsaturated fat +411.1%
Contains less Sat. FatSaturated fat -54.1%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.