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  6. Tofu yogurt vs. Yellow beans

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

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The main differences between tofu yogurt and yellow beans

  • Tofu yogurt is richer in selenium, yet yellow beans are richer in fiber, phosphorus, folate, iron, protein, copper, vitamin B1, vitamin B6, and potassium.
  • Daily need coverage for fiber for yellow beans is 41% higher.
  • Tofu yogurt contains 10 times more selenium than yellow beans. Tofu yogurt contains 13µg of selenium, while yellow beans contain 1.3µg.

Food types used in this article are Tofu yogurt and Beans, yellow, mature seeds, cooked, boiled, without salt.

Infographic

Tofu yogurt vs Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Contains more CalciumCalcium +90.3%
Contains more SeleniumSelenium +900%
Contains more MagnesiumMagnesium +85%
Contains more PotassiumPotassium +591.5%
Contains more IronIron +134%
Contains more CopperCopper +148%
Contains more ZincZinc +241.9%
Contains more PhosphorusPhosphorus +381.6%
Contains less SodiumSodium -85.7%
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 6% 0% 0% 19% 47% 24% 13% 14% 30% 0% 8.8% 61%
Contains more Vitamin CVitamin C +38.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +203.2%
Contains more Vitamin B1Vitamin B1 +211.7%
Contains more Vitamin B2Vitamin B2 +415%
Contains more Vitamin B3Vitamin B3 +195%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +545%
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 Yellow beans DV% diff.
Fiber 0.2g 10.4g 41%
Phosphorus 38mg 183mg 21%
Selenium 13µg 1.3µg 21%
Manganese 0.455mg 20%
Folate 6µg 81µg 19%
Iron 1.06mg 2.48mg 18%
Copper 0.075mg 0.186mg 12%
Protein 3.5g 9.16g 11%
Vitamin B1 0.06mg 0.187mg 11%
Magnesium 40mg 74mg 8%
Potassium 47mg 325mg 8%
Vitamin B6 0.02mg 0.129mg 8%
Zinc 0.31mg 1.06mg 7%
Calcium 118mg 62mg 6%
Vitamin B2 0.02mg 0.103mg 6%
Vitamin B5 0.229mg 5%
Vitamin E 0.31mg 0.94mg 4%
Polyunsaturated fat 1.017g 0.466g 4%
Calories 94kcal 144kcal 3%
Carbs 15.96g 25.28g 3%
Vitamin B3 0.24mg 0.708mg 3%
Choline 48.4mg 35.2mg 2%
Fats 1.8g 1.08g 1%
Vitamin C 2.5mg 1.8mg 1%
Sodium 35mg 5mg 1%
Monounsaturated fat 0.4g 0.094g 1%
Protein per 100 calories 3.7g 6.4g N/A
Calories per 10 g protein 269kcal 157kcal N/A
Weight per 100 calories 106g 69g N/A
Net carbs 15.76g 14.88g N/A
Sugar 1.24g 0.34g N/A
Vitamin A 2µg 0µg 0%
Vitamin K 3.5µg 3.5µg 0%
Saturated fat 0.259g 0.279g 0%
Tryptophan 0.108mg 0%
Threonine 0.386mg 0%
Isoleucine 0.405mg 0%
Leucine 0.732mg 0%
Lysine 0.629mg 0%
Methionine 0.138mg 0%
Phenylalanine 0.496mg 0%
Valine 0.479mg 0%
Histidine 0.255mg 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% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Contains more FatsFats +66.7%
Contains more WaterWater +23.1%
Contains more ProteinProtein +161.7%
Contains more CarbsCarbs +58.4%

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% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains more Mono. FatMonounsaturated fat +325.5%
Contains more Poly. FatPolyunsaturated fat +118.2%
~equal in Saturated fat ~0.279g

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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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.