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  6. Yardlong bean (Asparagus bean) raw vs. Tofu

Yardlong bean (Asparagus bean) raw vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between Yardlong bean (Asparagus bean) raw and Tofu

  • Yardlong bean (Asparagus bean) raw is higher in Vitamin C, and Folate, yet Tofu is higher in Calcium, Manganese, Copper, Selenium, Iron, Phosphorus, and Zinc.
  • Tofu covers your daily Calcium needs 63% more than Yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains 94 times more Vitamin C than Tofu. While Yardlong bean (Asparagus bean) raw contains 18.8mg of Vitamin C, Tofu contains only 0.2mg.
  • The amount of Saturated Fat in Yardlong bean (Asparagus bean) raw is lower.

Food varieties used in this article are Yardlong bean, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Yardlong bean (Asparagus bean) raw vs Tofu 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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
2
:
8
Tofu
Tofu
Contains less Sodium -71.4%
Contains more Calcium +1266%
Contains more Iron +466%
Contains more Magnesium +31.8%
Contains more Phosphorus +222%
Contains more Zinc +324.3%
Contains more Copper +687.5%
Contains more Manganese +476.1%
Contains more Selenium +1060%
Equal in Potassium - 237
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -71.4%
Contains more Calcium +1266%
Contains more Iron +466%
Contains more Magnesium +31.8%
Contains more Phosphorus +222%
Contains more Zinc +324.3%
Contains more Copper +687.5%
Contains more Manganese +476.1%
Contains more Selenium +1060%
Equal in Potassium - 237

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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
5
:
3
Tofu
Tofu
Contains more Vitamin A +421.1%
Contains more Vitamin C +9300%
Contains more Folate +113.8%
Contains more Vitamin B1 +47.7%
Contains more Vitamin B5 +141.8%
Contains more Vitamin B6 +283.3%
Equal in Vitamin B2 - 0.102
Equal in Vitamin B3 - 0.381
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin A +421.1%
Contains more Vitamin C +9300%
Contains more Folate +113.8%
Contains more Vitamin B1 +47.7%
Contains more Vitamin B5 +141.8%
Contains more Vitamin B6 +283.3%
Equal in Vitamin B2 - 0.102
Equal in Vitamin B3 - 0.381

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
2
:
3
Tofu
Tofu
Contains more Carbs +200.4%
Contains more Water +25.8%
Contains more Protein +516.8%
Contains more Fats +2080%
Contains more Other +133.3%
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +200.4%
Contains more Water +25.8%
Contains more Protein +516.8%
Contains more Fats +2080%
Contains more Other +133.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
1
:
2
Tofu
Tofu
Contains less Saturated Fat -91.7%
Contains more Monounsaturated Fat +5247.2%
Contains more Polyunsaturated fat +2811.8%
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -91.7%
Contains more Monounsaturated Fat +5247.2%
Contains more Polyunsaturated fat +2811.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) raw Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Tofu Opinion
Net carbs 8.35g 0.48g Yardlong bean (Asparagus bean) raw
Protein 2.8g 17.27g Tofu
Fats 0.4g 8.72g Tofu
Carbs 8.35g 2.78g Yardlong bean (Asparagus bean) raw
Calories 47kcal 144kcal Tofu
Fiber 2.3g Tofu
Calcium 50mg 683mg Tofu
Iron 0.47mg 2.66mg Tofu
Magnesium 44mg 58mg Tofu
Phosphorus 59mg 190mg Tofu
Potassium 240mg 237mg Yardlong bean (Asparagus bean) raw
Sodium 4mg 14mg Yardlong bean (Asparagus bean) raw
Zinc 0.37mg 1.57mg Tofu
Copper 0.048mg 0.378mg Tofu
Manganese 0.205mg 1.181mg Tofu
Selenium 1.5µg 17.4µg Tofu
Vitamin A 865IU 166IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg Yardlong bean (Asparagus bean) raw
Vitamin C 18.8mg 0.2mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.158mg Tofu
Vitamin B2 0.11mg 0.102mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.41mg 0.381mg Yardlong bean (Asparagus bean) raw
Vitamin B5 0.055mg 0.133mg Tofu
Vitamin B6 0.024mg 0.092mg Tofu
Folate 62µg 29µg Yardlong bean (Asparagus bean) raw
Tryptophan 0.032mg 0.235mg Tofu
Threonine 0.104mg 0.785mg Tofu
Isoleucine 0.15mg 0.849mg Tofu
Leucine 0.2mg 1.392mg Tofu
Lysine 0.184mg 0.883mg Tofu
Methionine 0.04mg 0.211mg Tofu
Phenylalanine 0.154mg 0.835mg Tofu
Valine 0.162mg 0.87mg Tofu
Histidine 0.09mg 0.431mg Tofu
Saturated Fat 0.105g 1.261g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 0.036g 1.925g Tofu
Polyunsaturated fat 0.169g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
19%
Yardlong bean (Asparagus bean) raw
11%
Tofu
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
87%
Tofu

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 1.156g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 71)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.