Yardlong bean (Asparagus bean) raw vs. Tofu — In-Depth Nutrition Comparison
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What are the main differences between yardlong bean (Asparagus bean) raw and tofu?
- Yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, and folate, while tofu is higher in iron, calcium, manganese, copper, selenium, and phosphorus.
- Tofu's daily need coverage for iron is 61% higher.
- Tofu has 188 times less vitamin C than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 18.8mg of vitamin C, while tofu has 0.1mg.
- Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than tofu (15).
We used Yardlong bean, raw and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.
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.
| Contains more MagnesiumMagnesium | +46.7% |
| Contains more PotassiumPotassium | +98.3% |
| Contains less SodiumSodium | -42.9% |
| Contains more CalciumCalcium | +600% |
| Contains more IronIron | +1040.4% |
| Contains more CopperCopper | +302.1% |
| Contains more ZincZinc | +116.2% |
| Contains more PhosphorusPhosphorus | +64.4% |
| Contains more ManganeseManganese | +195.1% |
| Contains more SeleniumSelenium | +493.3% |
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.
| Contains more Vitamin CVitamin C | +18700% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +32.1% |
| Contains more Vitamin B2Vitamin B2 | +111.5% |
| Contains more Vitamin B3Vitamin B3 | +110.3% |
| Contains more FolateFolate | +313.3% |
| Contains more Vitamin B5Vitamin B5 | +23.6% |
| Contains more Vitamin B6Vitamin B6 | +95.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
| Contains more CarbsCarbs | +346.5% |
| Contains more ProteinProtein | +188.6% |
| Contains more FatsFats | +1095% |
| Contains more OtherOther | +20% |
~equal in
Water
~84.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
| Contains less Sat. FatSaturated fat | -84.8% |
| Contains more Mono. FatMonounsaturated fat | +2833.3% |
| Contains more Poly. FatPolyunsaturated fat | +1497% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.47mg | 5.36mg | 61% |
| Calcium | 50mg | 350mg | 30% |
| Vitamin C | 18.8mg | 0.1mg | 21% |
| Manganese | 0.205mg | 0.605mg | 17% |
| Polyunsaturated fat | 0.169g | 2.699g | 17% |
| Copper | 0.048mg | 0.193mg | 16% |
| Selenium | 1.5µg | 8.9µg | 13% |
| Folate | 62µg | 15µg | 12% |
| Protein | 2.8g | 8.08g | 11% |
| Fats | 0.4g | 4.78g | 7% |
| Phosphorus | 59mg | 97mg | 5% |
| Choline | 28.8mg | 5% | |
| Vitamin A | 43µg | 5% | |
| Vitamin B2 | 0.11mg | 0.052mg | 4% |
| Potassium | 240mg | 121mg | 4% |
| Zinc | 0.37mg | 0.8mg | 4% |
| Magnesium | 44mg | 30mg | 3% |
| Monounsaturated fat | 0.036g | 1.056g | 3% |
| Saturated fat | 0.105g | 0.691g | 3% |
| Vitamin B1 | 0.107mg | 0.081mg | 2% |
| Vitamin B6 | 0.024mg | 0.047mg | 2% |
| Carbs | 8.35g | 1.87g | 2% |
| Vitamin K | 2.4µg | 2% | |
| Calories | 47kcal | 76kcal | 1% |
| Vitamin B3 | 0.41mg | 0.195mg | 1% |
| Fiber | 0.3g | 1% | |
| Net carbs | 8.35g | 1.57g | N/A |
| Sugar | 0.62g | N/A | |
| Sodium | 4mg | 7mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B5 | 0.055mg | 0.068mg | 0% |
| Tryptophan | 0.032mg | 0.12mg | 0% |
| Threonine | 0.104mg | 0.402mg | 0% |
| Isoleucine | 0.15mg | 0.435mg | 0% |
| Leucine | 0.2mg | 0.713mg | 0% |
| Lysine | 0.184mg | 0.452mg | 0% |
| Methionine | 0.04mg | 0.108mg | 0% |
| Phenylalanine | 0.154mg | 0.428mg | 0% |
| Valine | 0.162mg | 0.446mg | 0% |
| Histidine | 0.09mg | 0.221mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
6%
Minerals Daily Need Coverage Score
17%
59%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.586g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 71)
Which food is richer in minerals?
Tofu is relatively richer in minerals
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.