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

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

  • Yardlong bean (Asparagus bean) 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).
  • Yardlong bean (Asparagus bean) contains 94 times more Vitamin C than Tofu. While Yardlong bean (Asparagus bean) contains 18.8mg of Vitamin C, Tofu contains only 0.2mg.
  • The amount of Saturated Fat in Yardlong bean (Asparagus bean) 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) 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 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%
Equal in Potassium - 237
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
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
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%
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

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 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) Tofu Opinion
Net carbs 8.35g 0.48g Yardlong bean (Asparagus bean)
Protein 2.8g 17.27g Tofu
Fats 0.4g 8.72g Tofu
Carbs 8.35g 2.78g Yardlong bean (Asparagus bean)
Calories 47kcal 144kcal Tofu
Starch g g
Fructose g g
Sugar g g
Fiber g 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)
Sodium 4mg 14mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 1.57mg Tofu
Copper 0.048mg 0.378mg Tofu
Vitamin A 865IU 166IU Yardlong bean (Asparagus bean)
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.158mg Tofu
Vitamin B2 0.11mg 0.102mg Yardlong bean (Asparagus bean)
Vitamin B3 0.41mg 0.381mg Yardlong bean (Asparagus bean)
Vitamin B5 0.055mg 0.133mg Tofu
Vitamin B6 0.024mg 0.092mg Tofu
Folate 62µg 29µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.105g 1.261g Yardlong bean (Asparagus bean)
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) Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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)
11
Tofu
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
77
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)
104%
Tofu
Carbohydrates
8%
Yardlong bean (Asparagus bean)
3%
Tofu
Fats
2%
Yardlong bean (Asparagus bean)
40%
Tofu

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) 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

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/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.