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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, vitamin A, 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 glycemic index of tofu 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
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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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +31.8%
Contains more CalciumCalcium +1266%
Contains more IronIron +466%
Contains more CopperCopper +687.5%
Contains more ZincZinc +324.3%
Contains more PhosphorusPhosphorus +222%
Contains more ManganeseManganese +476.1%
Contains more SeleniumSelenium +1060%
~equal in Potassium ~237mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Tofu
Tofu
3
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +9300%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +113.8%
Contains more Vitamin B1Vitamin B1 +47.7%
Contains more Vitamin B5Vitamin B5 +141.8%
Contains more Vitamin B6Vitamin B6 +283.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.102mg
~equal in Vitamin B3 ~0.381mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Tofu DV% diff.
Calcium 50mg 683mg 63%
Manganese 0.205mg 1.181mg 42%
Copper 0.048mg 0.378mg 37%
Polyunsaturated fat 0.169g 4.921g 32%
Selenium 1.5µg 17.4µg 29%
Protein 2.8g 17.27g 29%
Iron 0.47mg 2.66mg 27%
Vitamin C 18.8mg 0.2mg 21%
Phosphorus 59mg 190mg 19%
Fats 0.4g 8.72g 13%
Zinc 0.37mg 1.57mg 11%
Fiber 2.3g 9%
Folate 62µg 29µg 8%
Saturated fat 0.105g 1.261g 5%
Monounsaturated fat 0.036g 1.925g 5%
Vitamin B6 0.024mg 0.092mg 5%
Vitamin A 43µg 5%
Calories 47kcal 144kcal 5%
Vitamin B1 0.107mg 0.158mg 4%
Magnesium 44mg 58mg 3%
Vitamin B5 0.055mg 0.133mg 2%
Carbs 8.35g 2.78g 2%
Vitamin B2 0.11mg 0.102mg 1%
Net carbs 8.35g 0.48g N/A
Potassium 240mg 237mg 0%
Sodium 4mg 14mg 0%
Vitamin B3 0.41mg 0.381mg 0%
Tryptophan 0.032mg 0.235mg 0%
Threonine 0.104mg 0.785mg 0%
Isoleucine 0.15mg 0.849mg 0%
Leucine 0.2mg 1.392mg 0%
Lysine 0.184mg 0.883mg 0%
Methionine 0.04mg 0.211mg 0%
Phenylalanine 0.154mg 0.835mg 0%
Valine 0.162mg 0.87mg 0%
Histidine 0.09mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Tofu
Tofu
3
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 CarbsCarbs +200.4%
Contains more WaterWater +25.8%
Contains more ProteinProtein +516.8%
Contains more FatsFats +2080%
Contains more OtherOther +133.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Mono. FatMonounsaturated fat +5247.2%
Contains more Poly. FatPolyunsaturated fat +2811.8%

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.