Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. White beans
  5. Compare
  6. White beans vs. Tofu yogurt

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

Compare

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

  • White beans is richer in iron, fiber, copper, folate, potassium, phosphorus, zinc, vitamin B6, and magnesium, yet tofu yogurt is richer in selenium.
  • White beans's daily need coverage for iron is 33% higher.
  • White beans has 32 times more fiber than tofu yogurt. White beans has 6.3g of fiber, while tofu yogurt has 0.2g.

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

Infographic

White beans vs Tofu yogurt 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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%
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%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +31.1%
Contains more SeleniumSelenium +900%

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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%
Contains more Vitamin EVitamin E +203.2%
Contains more Vitamin B1Vitamin B1 +96.7%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +365%
Contains more FolateFolate +1250%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +71.4%
Contains more CholineCholine +37.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.5µg

All nutrients comparison - raw data values

Nutrient White beans Tofu yogurt DV% diff.
Iron 3.7mg 1.06mg 33%
Manganese 0.636mg 28%
Copper 0.287mg 0.075mg 24%
Fiber 6.3g 0.2g 24%
Selenium 1.3µg 13µg 21%
Folate 81µg 6µg 19%
Potassium 561mg 47mg 15%
Protein 9.73g 3.5g 12%
Phosphorus 113mg 38mg 11%
Zinc 1.38mg 0.31mg 10%
Vitamin B6 0.093mg 0.02mg 6%
Polyunsaturated fat 0.152g 1.017g 6%
Magnesium 63mg 40mg 5%
Vitamin B5 0.229mg 5%
Vitamin B1 0.118mg 0.06mg 5%
Vitamin E 0.94mg 0.31mg 4%
Calcium 90mg 118mg 3%
Carbs 25.09g 15.96g 3%
Vitamin C 0mg 2.5mg 3%
Choline 35.1mg 48.4mg 2%
Calories 139kcal 94kcal 2%
Vitamin B2 0.046mg 0.02mg 2%
Fats 0.35g 1.8g 2%
Sodium 6mg 35mg 1%
Saturated fat 0.091g 0.259g 1%
Monounsaturated fat 0.031g 0.4g 1%
Vitamin B3 0.14mg 0.24mg 1%
Net carbs 18.79g 15.76g N/A
Sugar 0.34g 1.24g N/A
Vitamin A 0µg 2µg 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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +178%
Contains more CarbsCarbs +57.2%
Contains more OtherOther +41.1%
Contains more FatsFats +414.3%
Contains more WaterWater +22.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +1190.3%
Contains more Poly. FatPolyunsaturated fat +569.1%

People also compare

White beans
White beans vs Fava beans raw
Fava beans raw
White beans
White beans vs Mothbeans raw
Mothbeans raw
White beans
White beans vs Mung beans
Mung beans
Tofu yogurt
Tofu yogurt vs
Tofu yogurt
Tofu yogurt vs
Tofu yogurt
Tofu yogurt vs

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Tofu yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.