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  6. Tofu yogurt vs. French beans

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

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How are tofu yogurt and french beans different?

  • Tofu yogurt is higher in selenium and calcium; however, french beans is richer in fiber, folate, potassium, phosphorus, vitamin B6, and vitamin B1.
  • Daily need coverage for fiber for french beans is 37% higher.
  • Tofu yogurt contains 11 times more selenium than french beans. While tofu yogurt contains 13µg of selenium, french beans contains only 1.2µg.

Tofu yogurt and Beans, french, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Tofu yogurt vs French 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more CalciumCalcium +87.3%
Contains more SeleniumSelenium +983.3%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +687.2%
Contains more CopperCopper +53.3%
Contains more ZincZinc +106.5%
Contains more PhosphorusPhosphorus +168.4%
Contains less SodiumSodium -82.9%
~equal in Iron ~1.08mg

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% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin CVitamin C +108.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +127.5%
Contains more Vitamin B6Vitamin B6 +425%
Contains more FolateFolate +1150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt French beans DV% diff.
Fiber 0.2g 9.4g 37%
Selenium 13µg 1.2µg 21%
Manganese 0.382mg 17%
Folate 6µg 75µg 17%
Potassium 47mg 370mg 10%
Choline 48.4mg 9%
Phosphorus 38mg 102mg 9%
Protein 3.5g 7.05g 7%
Vitamin B6 0.02mg 0.105mg 7%
Vitamin B1 0.06mg 0.13mg 6%
Calcium 118mg 63mg 6%
Magnesium 40mg 56mg 4%
Copper 0.075mg 0.115mg 4%
Vitamin B5 0.222mg 4%
Polyunsaturated fat 1.017g 0.453g 4%
Vitamin K 3.5µg 3%
Zinc 0.31mg 0.64mg 3%
Carbs 15.96g 24.02g 3%
Vitamin B2 0.02mg 0.062mg 3%
Vitamin B3 0.24mg 0.546mg 2%
Calories 94kcal 129kcal 2%
Vitamin E 0.31mg 2%
Fats 1.8g 0.76g 2%
Sodium 35mg 6mg 1%
Vitamin C 2.5mg 1.2mg 1%
Saturated fat 0.259g 0.083g 1%
Monounsaturated fat 0.4g 0.052g 1%
Net carbs 15.76g 14.62g N/A
Iron 1.06mg 1.08mg 0%
Sugar 1.24g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.083mg 0%
Threonine 0.297mg 0%
Isoleucine 0.311mg 0%
Leucine 0.563mg 0%
Lysine 0.484mg 0%
Methionine 0.106mg 0%
Phenylalanine 0.381mg 0%
Valine 0.369mg 0%
Histidine 0.196mg 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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more FatsFats +136.8%
Contains more WaterWater +16.4%
Contains more ProteinProtein +101.4%
Contains more CarbsCarbs +50.5%
Contains more OtherOther +29%

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
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated fat +669.2%
Contains more Poly. FatPolyunsaturated fat +124.5%
Contains less Sat. FatSaturated fat -68%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.