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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; however, pinto beans is richer in folate, fiber, vitamin B6, copper, phosphorus, protein, iron, potassium, and vitamin B1.
  • Daily need coverage for folate for pinto beans is 42% higher.
  • Tofu yogurt contains 2 times more selenium than pinto beans. While tofu yogurt contains 13µg of selenium, pinto beans contains only 6.2µg.

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

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 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%
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 2.7% 0% 0% 19% 48% 14% 6% 13% 53% 0% 8.8% 129%
Contains more Vitamin CVitamin C +212.5%
Contains more Vitamin AVitamin A +∞%
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 B5Vitamin B5 +∞%
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%
Copper 0.075mg 0.219mg 16%
Phosphorus 38mg 147mg 16%
Vitamin B6 0.02mg 0.229mg 16%
Iron 1.06mg 2.09mg 13%
Selenium 13µg 6.2µg 12%
Protein 3.5g 9.01g 11%
Potassium 47mg 436mg 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%
Calories 94kcal 143kcal 2%
Fats 1.8g 0.65g 2%
Vitamin C 2.5mg 0.8mg 2%
Magnesium 40mg 50mg 2%
Choline 48.4mg 35.3mg 2%
Sodium 35mg 1mg 1%
Saturated fat 0.259g 0.136g 1%
Monounsaturated fat 0.4g 0.133g 1%
Protein per 100 calories 3.7g 6.3g N/A
Calories per 10 g protein 269kcal 159kcal N/A
Weight per 100 calories 106g 70g N/A
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%

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.