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

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What are the main differences between Yardlong bean (Asparagus bean) and Tofu?

  • Yardlong bean (Asparagus bean) is richer in Vitamin C, 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). Yardlong bean (Asparagus bean) has 18.8mg of Vitamin C, while Tofu has 0.1mg.

We used Yardlong bean, raw and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

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Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +98.3%
Contains more Magnesium +46.7%
Contains less Sodium -42.9%
Contains more Iron +1040.4%
Contains more Calcium +600%
Contains more Copper +302.1%
Contains more Zinc +116.2%
Contains more Phosphorus +64.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +98.3%
Contains more Magnesium +46.7%
Contains less Sodium -42.9%
Contains more Iron +1040.4%
Contains more Calcium +600%
Contains more Copper +302.1%
Contains more Zinc +116.2%
Contains more Phosphorus +64.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Tofu
Contains more Vitamin C +18700%
Contains more Vitamin A +917.6%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +110.3%
Contains more Folate +313.3%
Contains more Vitamin B5 +23.6%
Contains more Vitamin B6 +95.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin C +18700%
Contains more Vitamin A +917.6%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +110.3%
Contains more Folate +313.3%
Contains more Vitamin B5 +23.6%
Contains more Vitamin B6 +95.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yardlong bean (Asparagus bean)
6
Tofu
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Yardlong bean (Asparagus bean)
48%
Tofu
Carbohydrates
8%
Yardlong bean (Asparagus bean)
2%
Tofu
Fats
2%
Yardlong bean (Asparagus bean)
22%
Tofu

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yardlong bean (Asparagus bean) Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.586g)
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 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.

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Tofu Opinion
Calories 47 76 Tofu
Protein 2.8 8.08 Tofu
Fats 0.4 4.78 Tofu
Vitamin C 18.8 0.1 Yardlong bean (Asparagus bean)
Carbs 8.35 1.87 Yardlong bean (Asparagus bean)
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 5.36 Tofu
Calcium 50 350 Tofu
Potassium 240 121 Yardlong bean (Asparagus bean)
Magnesium 44 30 Yardlong bean (Asparagus bean)
Sugar 0.62 Yardlong bean (Asparagus bean)
Fiber 0.3 Tofu
Copper 0.048 0.193 Tofu
Zinc 0.37 0.8 Tofu
Starch
Phosphorus 59 97 Tofu
Sodium 4 7 Yardlong bean (Asparagus bean)
Vitamin A 865 85 Yardlong bean (Asparagus bean)
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.107 0.081 Yardlong bean (Asparagus bean)
Vitamin B2 0.11 0.052 Yardlong bean (Asparagus bean)
Vitamin B3 0.41 0.195 Yardlong bean (Asparagus bean)
Vitamin B5 0.055 0.068 Tofu
Vitamin B6 0.024 0.047 Tofu
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 62 15 Yardlong bean (Asparagus bean)
Trans Fat 0 0
Saturated Fat 0.105 0.691 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036 1.056 Tofu
Polyunsaturated fat 0.169 2.699 Tofu
Tryptophan 0.032 0.12 Tofu
Threonine 0.104 0.402 Tofu
Isoleucine 0.15 0.435 Tofu
Leucine 0.2 0.713 Tofu
Lysine 0.184 0.452 Tofu
Methionine 0.04 0.108 Tofu
Phenylalanine 0.154 0.428 Tofu
Valine 0.162 0.446 Tofu
Histidine 0.09 0.221 Tofu
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) - 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.