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Tofu yogurt vs. Mothbeans — In-Depth Nutrition Comparison

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A recap on the differences between tofu yogurt and mothbeans

  • Tofu yogurt is higher in selenium and calcium, yet mothbeans is higher in folate, iron, phosphorus, magnesium, protein, copper, potassium, and vitamin B6.
  • Mothbeans covers your daily folate needs 34% more than tofu yogurt.
  • Tofu yogurt contains 39 times more calcium than mothbeans. While tofu yogurt contains 118mg of calcium, mothbeans contains only 3mg.

Food varieties used in this article are Tofu yogurt and Mothbeans, mature seeds, cooked, boiled, without salt.

Infographic

Tofu yogurt vs Mothbeans infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Contains more CalciumCalcium +3833.3%
Contains more SeleniumSelenium +364.3%
Contains more MagnesiumMagnesium +160%
Contains more PotassiumPotassium +546.8%
Contains more IronIron +196.2%
Contains more CopperCopper +118.7%
Contains more ZincZinc +90.3%
Contains more PhosphorusPhosphorus +294.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 0.33% 0% 31% 5.3% 13% 23% 21% 0% 0% 107%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B3Vitamin B3 +178.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +365%
Contains more FolateFolate +2283.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Mothbeans DV% diff.
Folate 6µg 143µg 34%
Iron 1.06mg 3.14mg 26%
Manganese 0.527mg 23%
Selenium 13µg 2.8µg 19%
Phosphorus 38mg 150mg 16%
Magnesium 40mg 104mg 15%
Calcium 118mg 3mg 12%
Copper 0.075mg 0.164mg 10%
Protein 3.5g 7.81g 9%
Choline 48.4mg 9%
Potassium 47mg 304mg 8%
Vitamin B5 0.391mg 8%
Vitamin B6 0.02mg 0.093mg 6%
Vitamin B1 0.06mg 0.124mg 5%
Polyunsaturated fat 1.017g 0.256g 5%
Zinc 0.31mg 0.59mg 3%
Vitamin B3 0.24mg 0.668mg 3%
Vitamin K 3.5µg 3%
Fats 1.8g 0.55g 2%
Vitamin C 2.5mg 1mg 2%
Carbs 15.96g 20.96g 2%
Vitamin E 0.31mg 2%
Calories 94kcal 117kcal 1%
Fiber 0.2g 1%
Sodium 35mg 10mg 1%
Saturated fat 0.259g 0.124g 1%
Monounsaturated fat 0.4g 0.044g 1%
Protein per 100 calories 3.7g 6.7g N/A
Calories per 10 g protein 269kcal 150kcal N/A
Weight per 100 calories 106g 85g N/A
Net carbs 15.76g 20.96g N/A
Sugar 1.24g N/A
Vitamin A 2µg 1µg 0%
Vitamin B2 0.02mg 0.023mg 0%
Tryptophan 0.05mg 0%
Isoleucine 0.388mg 0%
Leucine 0.525mg 0%
Lysine 0.425mg 0%
Methionine 0.075mg 0%
Phenylalanine 0.35mg 0%
Valine 0.25mg 0%
Histidine 0.263mg 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: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more FatsFats +227.3%
Contains more WaterWater +11.9%
Contains more ProteinProtein +123.1%
Contains more CarbsCarbs +31.3%

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
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 g
Contains more Mono. FatMonounsaturated fat +809.1%
Contains more Poly. FatPolyunsaturated fat +297.3%
Contains less Sat. FatSaturated fat -52.1%

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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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.