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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, copper, potassium, vitamin B6, and vitamin B1.
  • 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

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 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%

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 3.3% 0.33% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 0%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B3Vitamin B3 +178.3%
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%
Choline 48.4mg 9%
Protein 3.5g 7.81g 9%
Potassium 47mg 304mg 8%
Vitamin B5 0.391mg 8%
Vitamin B6 0.02mg 0.093mg 6%
Polyunsaturated fat 1.017g 0.256g 5%
Vitamin B1 0.06mg 0.124mg 5%
Zinc 0.31mg 0.59mg 3%
Vitamin K 3.5µg 3%
Vitamin B3 0.24mg 0.668mg 3%
Carbs 15.96g 20.96g 2%
Vitamin C 2.5mg 1mg 2%
Vitamin E 0.31mg 2%
Fats 1.8g 0.55g 2%
Monounsaturated fat 0.4g 0.044g 1%
Saturated fat 0.259g 0.124g 1%
Calories 94kcal 117kcal 1%
Sodium 35mg 10mg 1%
Fiber 0.2g 1%
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%
Contains more OtherOther +16.9%

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
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.