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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.5 g
Fats:
1.8 g
Carbs:
15.96 g
Water:
77.5 g
Other:
1.24 g
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
Saturated Fat:
Sat. Fat
0.259 g
Monounsaturated Fat:
Mono. Fat
0.4 g
Polyunsaturated fat:
Poly. Fat
1.017 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 94kcal | 139kcal |
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| Protein | 3.5g | 9.73g |
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| Fats | 1.8g | 0.35g |
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| Vitamin C | 2.5mg | 0mg |
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| Net carbs | 15.76g | 18.79g |
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| Carbs | 15.96g | 25.09g |
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| Magnesium | 40mg | 63mg |
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| Calcium | 118mg | 90mg |
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| Potassium | 47mg | 561mg |
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| Iron | 1.06mg | 3.7mg |
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| Sugar | 1.24g | 0.34g |
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| Fiber | 0.2g | 6.3g |
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| Copper | 0.075mg | 0.287mg |
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| Zinc | 0.31mg | 1.38mg |
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| Phosphorus | 38mg | 113mg |
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| Sodium | 35mg | 6mg |
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| Vitamin A | 33IU | 0IU |
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| Vitamin A | 2µg | 0µg |
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| Vitamin E | 0.31mg | 0.94mg |
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| Manganese | 0.636mg |
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| Selenium | 13µg | 1.3µg |
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| Vitamin B1 | 0.06mg | 0.118mg |
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| Vitamin B2 | 0.02mg | 0.046mg |
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| Vitamin B3 | 0.24mg | 0.14mg |
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| Vitamin B5 | 0.229mg |
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| Vitamin B6 | 0.02mg | 0.093mg |
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| Vitamin K | 3.5µg | 3.5µg | |
| Folate | 6µg | 81µg |
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| Choline | 48.4mg | 35.1mg |
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| Saturated Fat | 0.259g | 0.091g |
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| Monounsaturated Fat | 0.4g | 0.031g |
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| Polyunsaturated fat | 1.017g | 0.152g |
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| Tryptophan | 0.115mg |
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| Threonine | 0.409mg |
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| Isoleucine | 0.429mg |
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| Leucine | 0.776mg |
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| Lysine | 0.668mg |
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| Methionine | 0.146mg |
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| Phenylalanine | 0.526mg |
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| Valine | 0.509mg |
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| Histidine | 0.271mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
14%
Minerals Daily Need Coverage Score
23%
53%
Comparison summary
Which food is lower in Sugar?
White beans is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
White beans contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
White beans is lower in Saturated Fat (difference - 0.168g)
Which food is richer in minerals?
White beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.