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  6. Tofu yogurt vs. Kidney beans

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

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The main differences between tofu yogurt and kidney beans

  • Tofu yogurt is richer in selenium and calcium, yet kidney beans is richer in folate, fiber, copper, iron, phosphorus, potassium, vitamin B1, and vitamin B6.
  • Daily need coverage for folate for kidney beans is 31% higher.
  • Tofu yogurt contains 12 times more selenium than kidney beans. Tofu yogurt contains 13µg of selenium, while kidney beans contains 1.1µg.

Food types used in this article are Tofu yogurt and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Tofu yogurt vs Kidney 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more CalciumCalcium +237.1%
Contains more SeleniumSelenium +1081.8%
Contains more PotassiumPotassium +761.7%
Contains more IronIron +109.4%
Contains more CopperCopper +188%
Contains more ZincZinc +222.6%
Contains more PhosphorusPhosphorus +263.2%
Contains less SodiumSodium -97.1%
~equal in Magnesium ~42mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin CVitamin C +108.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +933.3%
Contains more CholineCholine +58.7%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +190%
Contains more Vitamin B3Vitamin B3 +140.8%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin KVitamin K +140%
Contains more FolateFolate +2066.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Kidney beans DV% diff.
Folate 6µg 130µg 31%
Fiber 0.2g 6.4g 25%
Selenium 13µg 1.1µg 22%
Manganese 0.43mg 19%
Copper 0.075mg 0.216mg 16%
Iron 1.06mg 2.22mg 15%
Phosphorus 38mg 138mg 14%
Potassium 47mg 405mg 11%
Protein 3.5g 8.67g 10%
Vitamin B6 0.02mg 0.12mg 8%
Calcium 118mg 35mg 8%
Vitamin B1 0.06mg 0.16mg 8%
Zinc 0.31mg 1mg 6%
Polyunsaturated fat 1.017g 0.278g 5%
Vitamin K 3.5µg 8.4µg 4%
Vitamin B5 0.22mg 4%
Choline 48.4mg 30.5mg 3%
Vitamin B2 0.02mg 0.058mg 3%
Vitamin B3 0.24mg 0.578mg 2%
Calories 94kcal 127kcal 2%
Vitamin E 0.31mg 0.03mg 2%
Carbs 15.96g 22.8g 2%
Fats 1.8g 0.5g 2%
Sodium 35mg 1mg 1%
Vitamin C 2.5mg 1.2mg 1%
Saturated fat 0.259g 0.073g 1%
Monounsaturated fat 0.4g 0.039g 1%
Net carbs 15.76g 16.4g N/A
Magnesium 40mg 42mg 0%
Sugar 1.24g 0.32g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.104mg 0%
Threonine 0.319mg 0%
Isoleucine 0.41mg 0%
Leucine 0.736mg 0%
Lysine 0.607mg 0%
Methionine 0.113mg 0%
Phenylalanine 0.511mg 0%
Valine 0.5mg 0%
Histidine 0.238mg 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% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more FatsFats +260%
Contains more WaterWater +15.8%
Contains more OtherOther +13.8%
Contains more ProteinProtein +147.7%
Contains more CarbsCarbs +42.9%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +925.6%
Contains more Poly. FatPolyunsaturated fat +265.8%
Contains less Sat. FatSaturated fat -71.8%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.