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  6. Tofu yogurt vs. White beans

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

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What are the main differences between tofu yogurt and white beans?

  • Tofu yogurt is richer in selenium, yet white beans is richer in iron, fiber, copper, folate, potassium, phosphorus, zinc, vitamin B6, and magnesium.
  • White beans's daily need coverage for iron is 33% higher.
  • Tofu yogurt has 10 times more selenium than white beans. Tofu yogurt has 13µg of selenium, while white beans has 1.3µg.

We used Tofu yogurt and Beans, white, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Tofu yogurt vs White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more CalciumCalcium +31.1%
Contains more SeleniumSelenium +900%
Contains more MagnesiumMagnesium +57.5%
Contains more PotassiumPotassium +1093.6%
Contains more IronIron +249.1%
Contains more CopperCopper +282.7%
Contains more ZincZinc +345.2%
Contains more PhosphorusPhosphorus +197.4%
Contains less SodiumSodium -82.9%

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +71.4%
Contains more CholineCholine +37.9%
Contains more Vitamin EVitamin E +203.2%
Contains more Vitamin B1Vitamin B1 +96.7%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B6Vitamin B6 +365%
Contains more FolateFolate +1250%
~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 White beans DV% diff.
Iron 1.06mg 3.7mg 33%
Manganese 0.636mg 28%
Copper 0.075mg 0.287mg 24%
Fiber 0.2g 6.3g 24%
Selenium 13µg 1.3µg 21%
Folate 6µg 81µg 19%
Potassium 47mg 561mg 15%
Protein 3.5g 9.73g 12%
Phosphorus 38mg 113mg 11%
Zinc 0.31mg 1.38mg 10%
Vitamin B6 0.02mg 0.093mg 6%
Polyunsaturated fat 1.017g 0.152g 6%
Magnesium 40mg 63mg 5%
Vitamin B5 0.229mg 5%
Vitamin B1 0.06mg 0.118mg 5%
Vitamin E 0.31mg 0.94mg 4%
Calcium 118mg 90mg 3%
Carbs 15.96g 25.09g 3%
Vitamin C 2.5mg 0mg 3%
Choline 48.4mg 35.1mg 2%
Calories 94kcal 139kcal 2%
Vitamin B2 0.02mg 0.046mg 2%
Fats 1.8g 0.35g 2%
Sodium 35mg 6mg 1%
Saturated fat 0.259g 0.091g 1%
Monounsaturated fat 0.4g 0.031g 1%
Vitamin B3 0.24mg 0.14mg 1%
Net carbs 15.76g 18.79g N/A
Sugar 1.24g 0.34g N/A
Vitamin A 2µg 0µg 0%
Vitamin K 3.5µg 3.5µg 0%
Tryptophan 0.115mg 0%
Threonine 0.409mg 0%
Isoleucine 0.429mg 0%
Leucine 0.776mg 0%
Lysine 0.668mg 0%
Methionine 0.146mg 0%
Phenylalanine 0.526mg 0%
Valine 0.509mg 0%
Histidine 0.271mg 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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more FatsFats +414.3%
Contains more WaterWater +22.9%
Contains more ProteinProtein +178%
Contains more CarbsCarbs +57.2%
Contains more OtherOther +41.1%

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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated fat +1190.3%
Contains more Poly. FatPolyunsaturated fat +569.1%
Contains less Sat. FatSaturated fat -64.9%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.