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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, copper, vitamin B1, vitamin B6, potassium, and magnesium.
  • 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
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% 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 6% 0% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +38.9%
Contains more Vitamin AVitamin A +∞%
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

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%
Polyunsaturated fat 1.017g 0.466g 4%
Vitamin E 0.31mg 0.94mg 4%
Vitamin B3 0.24mg 0.708mg 3%
Calories 94kcal 144kcal 3%
Carbs 15.96g 25.28g 3%
Choline 48.4mg 35.2mg 2%
Fats 1.8g 1.08g 1%
Monounsaturated fat 0.4g 0.094g 1%
Sodium 35mg 5mg 1%
Vitamin C 2.5mg 1.8mg 1%
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%
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

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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.