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  6. Tofu yogurt vs. Pinto beans

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

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How are tofu yogurt and pinto beans different?

  • Tofu yogurt is higher in selenium and calcium; however, pinto beans is richer in folate, fiber, vitamin B6, copper, phosphorus, iron, potassium, and vitamin B1.
  • Daily need coverage for folate for pinto beans is 42% higher.
  • Tofu yogurt contains 3 times more calcium than pinto beans. While tofu yogurt contains 118mg of calcium, pinto beans contains only 46mg.

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

Infographic

Tofu yogurt vs Pinto 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more CalciumCalcium +156.5%
Contains more SeleniumSelenium +109.7%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +827.7%
Contains more IronIron +97.2%
Contains more CopperCopper +192%
Contains more ZincZinc +216.1%
Contains more PhosphorusPhosphorus +286.8%
Contains less SodiumSodium -97.1%

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin CVitamin C +212.5%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +37.1%
Contains more Vitamin EVitamin E +203.2%
Contains more Vitamin B1Vitamin B1 +221.7%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +32.5%
Contains more Vitamin B6Vitamin B6 +1045%
Contains more FolateFolate +2766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.5µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Pinto beans DV% diff.
Folate 6µg 172µg 42%
Fiber 0.2g 9g 35%
Manganese 0.453mg 20%
Phosphorus 38mg 147mg 16%
Copper 0.075mg 0.219mg 16%
Vitamin B6 0.02mg 0.229mg 16%
Iron 1.06mg 2.09mg 13%
Selenium 13µg 6.2µg 12%
Potassium 47mg 436mg 11%
Protein 3.5g 9.01g 11%
Vitamin B1 0.06mg 0.193mg 11%
Calcium 118mg 46mg 7%
Zinc 0.31mg 0.98mg 6%
Starch 15.15g 6%
Polyunsaturated fat 1.017g 0.235g 5%
Vitamin E 0.31mg 0.94mg 4%
Vitamin B5 0.21mg 4%
Carbs 15.96g 26.22g 3%
Vitamin B2 0.02mg 0.062mg 3%
Choline 48.4mg 35.3mg 2%
Calories 94kcal 143kcal 2%
Fats 1.8g 0.65g 2%
Magnesium 40mg 50mg 2%
Vitamin C 2.5mg 0.8mg 2%
Saturated fat 0.259g 0.136g 1%
Sodium 35mg 1mg 1%
Monounsaturated fat 0.4g 0.133g 1%
Net carbs 15.76g 17.22g N/A
Sugar 1.24g 0.34g N/A
Vitamin A 2µg 0µg 0%
Vitamin B3 0.24mg 0.318mg 0%
Vitamin K 3.5µg 3.5µg 0%
Tryptophan 0.108mg 0%
Threonine 0.331mg 0%
Isoleucine 0.426mg 0%
Leucine 0.765mg 0%
Lysine 0.63mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.531mg 0%
Valine 0.519mg 0%
Histidine 0.247mg 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
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more FatsFats +176.9%
Contains more WaterWater +23.1%
Contains more ProteinProtein +157.4%
Contains more CarbsCarbs +64.3%
~equal in Other ~1.17g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains more Mono. FatMonounsaturated fat +200.8%
Contains more Poly. FatPolyunsaturated fat +332.8%
Contains less Sat. FatSaturated fat -47.5%

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.