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  6. Tofu yogurt vs. Great northern beans

Tofu yogurt vs. Great northern beans — In-Depth Nutrition Comparison

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Differences between tofu yogurt and great northern beans

  • Tofu yogurt has more selenium, while great northern beans has more fiber, folate, copper, phosphorus, iron, potassium, vitamin B1, vitamin B6, and zinc.
  • Great northern beans's daily need coverage for fiber is 27% higher.
  • Great northern beans contains 3 times less selenium than tofu yogurt. Tofu yogurt contains 13µg of selenium, while great northern beans contains 4.1µg.

The food types used in this comparison are Tofu yogurt and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Tofu yogurt vs Great northern 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% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more CalciumCalcium +73.5%
Contains more SeleniumSelenium +217.1%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +731.9%
Contains more IronIron +100.9%
Contains more CopperCopper +229.3%
Contains more ZincZinc +183.9%
Contains more PhosphorusPhosphorus +334.2%
Contains less SodiumSodium -94.3%

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin CVitamin C +92.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +163.3%
Contains more Vitamin B2Vitamin B2 +195%
Contains more Vitamin B3Vitamin B3 +183.8%
Contains more Vitamin B6Vitamin B6 +485%
Contains more FolateFolate +1600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Great northern beans DV% diff.
Fiber 0.2g 7g 27%
Folate 6µg 102µg 24%
Manganese 0.518mg 23%
Copper 0.075mg 0.247mg 19%
Phosphorus 38mg 165mg 18%
Selenium 13µg 4.1µg 16%
Iron 1.06mg 2.13mg 13%
Protein 3.5g 8.33g 10%
Potassium 47mg 391mg 10%
Choline 48.4mg 9%
Vitamin B1 0.06mg 0.158mg 8%
Vitamin B6 0.02mg 0.117mg 7%
Polyunsaturated fat 1.017g 0.187g 6%
Zinc 0.31mg 0.88mg 5%
Calcium 118mg 68mg 5%
Vitamin B5 0.266mg 5%
Vitamin K 3.5µg 3%
Vitamin B2 0.02mg 0.059mg 3%
Vitamin B3 0.24mg 0.681mg 3%
Magnesium 40mg 50mg 2%
Carbs 15.96g 21.09g 2%
Vitamin E 0.31mg 2%
Fats 1.8g 0.45g 2%
Saturated fat 0.259g 0.14g 1%
Monounsaturated fat 0.4g 0.021g 1%
Calories 94kcal 118kcal 1%
Sodium 35mg 2mg 1%
Vitamin C 2.5mg 1.3mg 1%
Net carbs 15.76g 14.09g N/A
Sugar 1.24g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.099mg 0%
Threonine 0.351mg 0%
Isoleucine 0.368mg 0%
Leucine 0.665mg 0%
Lysine 0.572mg 0%
Methionine 0.125mg 0%
Phenylalanine 0.451mg 0%
Valine 0.436mg 0%
Histidine 0.232mg 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% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more FatsFats +300%
Contains more WaterWater +12.3%
Contains more ProteinProtein +138%
Contains more CarbsCarbs +32.1%
~equal in Other ~1.13g

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +1804.8%
Contains more Poly. FatPolyunsaturated fat +443.9%
Contains less Sat. FatSaturated fat -45.9%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.