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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 is richer in Fiber, Phosphorus, Folate, Iron, Copper, Vitamin B1, Vitamin B6, Potassium, and Magnesium.
  • Daily need coverage for Fiber from Yellow beans is 41% higher.
  • Tofu yogurt contains 10 times more Selenium than Yellow beans. Tofu yogurt contains 13µg of Selenium, while Yellow beans contains 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
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 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%

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 6% 0.12% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +38.9%
Contains more Vitamin AVitamin A +1550%
Contains more CholineCholine +37.5%
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 B6Vitamin B6 +545%
Contains more FolateFolate +1250%
~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% 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%
Contains more OtherOther +21%

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

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 Yellow beans
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu yogurt Yellow beans Opinion
Calories 94kcal 144kcal Yellow beans
Protein 3.5g 9.16g Yellow beans
Fats 1.8g 1.08g Tofu yogurt
Vitamin C 2.5mg 1.8mg Tofu yogurt
Net carbs 15.76g 14.88g Tofu yogurt
Carbs 15.96g 25.28g Yellow beans
Magnesium 40mg 74mg Yellow beans
Calcium 118mg 62mg Tofu yogurt
Potassium 47mg 325mg Yellow beans
Iron 1.06mg 2.48mg Yellow beans
Sugar 1.24g 0.34g Yellow beans
Fiber 0.2g 10.4g Yellow beans
Copper 0.075mg 0.186mg Yellow beans
Zinc 0.31mg 1.06mg Yellow beans
Phosphorus 38mg 183mg Yellow beans
Sodium 35mg 5mg Yellow beans
Vitamin A 33IU 2IU Tofu yogurt
Vitamin A 2µg 0µg Tofu yogurt
Vitamin E 0.31mg 0.94mg Yellow beans
Manganese 0.455mg Yellow beans
Selenium 13µg 1.3µg Tofu yogurt
Vitamin B1 0.06mg 0.187mg Yellow beans
Vitamin B2 0.02mg 0.103mg Yellow beans
Vitamin B3 0.24mg 0.708mg Yellow beans
Vitamin B5 0.229mg Yellow beans
Vitamin B6 0.02mg 0.129mg Yellow beans
Vitamin K 3.5µg 3.5µg
Folate 6µg 81µg Yellow beans
Choline 48.4mg 35.2mg Tofu yogurt
Saturated Fat 0.259g 0.279g Tofu yogurt
Monounsaturated Fat 0.4g 0.094g Tofu yogurt
Polyunsaturated fat 1.017g 0.466g Tofu yogurt
Tryptophan 0.108mg Yellow beans
Threonine 0.386mg Yellow beans
Isoleucine 0.405mg Yellow beans
Leucine 0.732mg Yellow beans
Lysine 0.629mg Yellow beans
Methionine 0.138mg Yellow beans
Phenylalanine 0.496mg Yellow beans
Valine 0.479mg Yellow beans
Histidine 0.255mg Yellow beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu yogurt Yellow beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Tofu yogurt
19%
Yellow beans
Minerals Daily Need Coverage Score
23%
Tofu yogurt
43%
Yellow beans

Comparison summary

Which food is lower in Sugar?
Yellow beans
Yellow beans is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Yellow beans
Yellow beans contains less Sodium (difference - 30mg)
Which food is richer in minerals?
Yellow beans
Yellow beans is relatively richer in minerals
Which food is richer in vitamins?
Yellow beans
Yellow beans is relatively richer in vitamins
Which food is lower in Saturated Fat?
Tofu yogurt
Tofu yogurt is lower in Saturated Fat (difference - 0.02g)
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 ($)

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.