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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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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

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.
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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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.
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
5
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Tofu 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%

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
8% 5% 2% 85%
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
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 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%

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/172476/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.