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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 from 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
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% 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% 2% 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 E Vitamin 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu yogurt Pinto beans
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu yogurt Pinto beans Opinion
Calories 94kcal 143kcal Pinto beans
Protein 3.5g 9.01g Pinto beans
Fats 1.8g 0.65g Tofu yogurt
Vitamin C 2.5mg 0.8mg Tofu yogurt
Net carbs 15.76g 17.22g Pinto beans
Carbs 15.96g 26.22g Pinto beans
Magnesium 40mg 50mg Pinto beans
Calcium 118mg 46mg Tofu yogurt
Potassium 47mg 436mg Pinto beans
Iron 1.06mg 2.09mg Pinto beans
Sugar 1.24g 0.34g Pinto beans
Fiber 0.2g 9g Pinto beans
Copper 0.075mg 0.219mg Pinto beans
Zinc 0.31mg 0.98mg Pinto beans
Starch 15.15g Pinto beans
Phosphorus 38mg 147mg Pinto beans
Sodium 35mg 1mg Pinto beans
Vitamin A 33IU 0IU Tofu yogurt
Vitamin A RAE 2µg 0µg Tofu yogurt
Vitamin E 0.31mg 0.94mg Pinto beans
Manganese 0.453mg Pinto beans
Selenium 13µg 6.2µg Tofu yogurt
Vitamin B1 0.06mg 0.193mg Pinto beans
Vitamin B2 0.02mg 0.062mg Pinto beans
Vitamin B3 0.24mg 0.318mg Pinto beans
Vitamin B5 0.21mg Pinto beans
Vitamin B6 0.02mg 0.229mg Pinto beans
Vitamin K 3.5µg 3.5µg
Folate 6µg 172µg Pinto beans
Choline 48.4mg 35.3mg Tofu yogurt
Saturated Fat 0.259g 0.136g Pinto beans
Monounsaturated Fat 0.4g 0.133g Tofu yogurt
Polyunsaturated fat 1.017g 0.235g Tofu yogurt
Tryptophan 0.108mg Pinto beans
Threonine 0.331mg Pinto beans
Isoleucine 0.426mg Pinto beans
Leucine 0.765mg Pinto beans
Lysine 0.63mg Pinto beans
Methionine 0.117mg Pinto beans
Phenylalanine 0.531mg Pinto beans
Valine 0.519mg Pinto beans
Histidine 0.247mg Pinto beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu yogurt Pinto beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Tofu yogurt
24%
Pinto beans
Minerals Daily Need Coverage Score
23%
Tofu yogurt
42%
Pinto beans

Comparison summary

Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 39)
Which food is lower in Sugar?
Pinto beans
Pinto beans is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 0.123g)
Which food is richer in minerals?
Pinto beans
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans
Pinto beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.