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  6. Tofu yogurt vs. Fava beans

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

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How are tofu yogurt and fava beans different?

  • Tofu yogurt is higher in selenium and calcium; however, fava beans are richer in folate, fiber, copper, phosphorus, potassium, zinc, iron, and vitamin B2.
  • Daily need coverage for folate for fava beans is 25% higher.
  • Tofu yogurt contains 5 times more selenium than fava beans. While tofu yogurt contains 13µg of selenium, fava beans contain only 2.6µg.

Tofu yogurt and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Tofu yogurt vs Fava beans infographic
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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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Contains more CalciumCalcium +227.8%
Contains more SeleniumSelenium +400%
Contains more PotassiumPotassium +470.2%
Contains more IronIron +41.5%
Contains more CopperCopper +245.3%
Contains more ZincZinc +225.8%
Contains more PhosphorusPhosphorus +228.9%
Contains less SodiumSodium -85.7%
~equal in Magnesium ~43mg

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin CVitamin C +733.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +1450%
Contains more Vitamin KVitamin K +20.7%
Contains more CholineCholine +58.2%
Contains more Vitamin B1Vitamin B1 +61.7%
Contains more Vitamin B2Vitamin B2 +345%
Contains more Vitamin B3Vitamin B3 +196.3%
Contains more Vitamin B6Vitamin B6 +260%
Contains more FolateFolate +1633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Fava beans DV% diff.
Folate 6µg 104µg 25%
Fiber 0.2g 5.4g 21%
Copper 0.075mg 0.259mg 20%
Selenium 13µg 2.6µg 19%
Manganese 0.421mg 18%
Phosphorus 38mg 125mg 12%
Protein 3.5g 7.6g 8%
Calcium 118mg 36mg 8%
Potassium 47mg 268mg 7%
Polyunsaturated fat 1.017g 0.164g 6%
Iron 1.06mg 1.5mg 6%
Zinc 0.31mg 1.01mg 6%
Vitamin B2 0.02mg 0.089mg 5%
Vitamin B6 0.02mg 0.072mg 4%
Vitamin B3 0.24mg 0.711mg 3%
Vitamin B1 0.06mg 0.097mg 3%
Choline 48.4mg 30.6mg 3%
Vitamin B5 0.157mg 3%
Vitamin E 0.31mg 0.02mg 2%
Vitamin C 2.5mg 0.3mg 2%
Fats 1.8g 0.4g 2%
Vitamin K 3.5µg 2.9µg 1%
Saturated fat 0.259g 0.066g 1%
Monounsaturated fat 0.4g 0.079g 1%
Calories 94kcal 110kcal 1%
Sodium 35mg 5mg 1%
Magnesium 40mg 43mg 1%
Carbs 15.96g 19.65g 1%
Net carbs 15.76g 14.25g N/A
Sugar 1.24g 1.82g N/A
Vitamin A 2µg 1µg 0%
Tryptophan 0.072mg 0%
Threonine 0.27mg 0%
Isoleucine 0.306mg 0%
Leucine 0.572mg 0%
Lysine 0.486mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.321mg 0%
Valine 0.338mg 0%
Histidine 0.193mg 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% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more FatsFats +350%
Contains more OtherOther +53.1%
Contains more ProteinProtein +117.1%
Contains more CarbsCarbs +23.1%
~equal in Water ~71.54g

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
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
Contains more Mono. FatMonounsaturated fat +406.3%
Contains more Poly. FatPolyunsaturated fat +520.1%
Contains less Sat. FatSaturated fat -74.5%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.