Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yardlong bean (Asparagus bean)
  5. Compare
  6. Yardlong bean (Asparagus bean) vs. Tofu

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

Compare

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

  • Yardlong bean (Asparagus bean) is richer in Vitamin C, yet Tofu is richer in Calcium, Manganese, Copper, Selenium, Iron, Phosphorus, Zinc, and Vitamin B1.
  • Tofu's daily need coverage for Calcium is 64% higher.
  • Yardlong bean (Asparagus bean) has 81 times more Vitamin C than Tofu. Yardlong bean (Asparagus bean) has 16.2mg of Vitamin C, while Tofu has 0.2mg.
  • Yardlong bean (Asparagus bean) contains less Saturated Fat.

We used Yardlong bean, cooked, boiled, drained, without salt and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Yardlong bean (Asparagus bean) 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
8
Tofu
Tofu
Contains more Potassium +22.4%
Contains less Sodium -71.4%
Contains more Calcium +1452.3%
Contains more Iron +171.4%
Contains more Magnesium +38.1%
Contains more Phosphorus +233.3%
Contains more Zinc +336.1%
Contains more Copper +704.3%
Contains more Manganese +487.6%
Contains more Selenium +1060%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Potassium +22.4%
Contains less Sodium -71.4%
Contains more Calcium +1452.3%
Contains more Iron +171.4%
Contains more Magnesium +38.1%
Contains more Phosphorus +233.3%
Contains more Zinc +336.1%
Contains more Copper +704.3%
Contains more Manganese +487.6%
Contains more Selenium +1060%

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
4
Tofu
Tofu
Contains more Vitamin A +171.1%
Contains more Vitamin C +8000%
Contains more Vitamin B3 +65.4%
Contains more Folate +55.2%
Contains more Vitamin B1 +85.9%
Contains more Vitamin B5 +160.8%
Contains more Vitamin B6 +283.3%
Equal in Vitamin B2 - 0.102
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Tofu
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 +171.1%
Contains more Vitamin C +8000%
Contains more Vitamin B3 +65.4%
Contains more Folate +55.2%
Contains more Vitamin B1 +85.9%
Contains more Vitamin B5 +160.8%
Contains more Vitamin B6 +283.3%
Equal in Vitamin B2 - 0.102

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Tofu
Tofu
Contains more Carbs +230.2%
Contains more Water +25.3%
Contains more Protein +582.6%
Contains more Fats +8620%
Contains more Other +94.4%
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Tofu
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 Carbs +230.2%
Contains more Water +25.3%
Contains more Protein +582.6%
Contains more Fats +8620%
Contains more Other +94.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Tofu
Tofu
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +21288.9%
Contains more Polyunsaturated fat +11616.7%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +21288.9%
Contains more Polyunsaturated fat +11616.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 9.18g 0.48g Yardlong bean (Asparagus bean)
Protein 2.53g 17.27g Tofu
Fats 0.1g 8.72g Tofu
Carbs 9.18g 2.78g Yardlong bean (Asparagus bean)
Calories 47kcal 144kcal Tofu
Fiber 2.3g Tofu
Calcium 44mg 683mg Tofu
Iron 0.98mg 2.66mg Tofu
Magnesium 42mg 58mg Tofu
Phosphorus 57mg 190mg Tofu
Potassium 290mg 237mg Yardlong bean (Asparagus bean)
Sodium 4mg 14mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 1.57mg Tofu
Copper 0.047mg 0.378mg Tofu
Manganese 0.201mg 1.181mg Tofu
Selenium 1.5µg 17.4µg Tofu
Vitamin A 450IU 166IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg Yardlong bean (Asparagus bean)
Vitamin C 16.2mg 0.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.158mg Tofu
Vitamin B2 0.099mg 0.102mg Tofu
Vitamin B3 0.63mg 0.381mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.133mg Tofu
Vitamin B6 0.024mg 0.092mg Tofu
Folate 45µg 29µg Yardlong bean (Asparagus bean)
Tryptophan 0.029mg 0.235mg Tofu
Threonine 0.094mg 0.785mg Tofu
Isoleucine 0.135mg 0.849mg Tofu
Leucine 0.18mg 1.392mg Tofu
Lysine 0.166mg 0.883mg Tofu
Methionine 0.036mg 0.211mg Tofu
Phenylalanine 0.139mg 0.835mg Tofu
Valine 0.146mg 0.87mg Tofu
Histidine 0.082mg 0.431mg Tofu
Saturated Fat 0.026g 1.261g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 1.925g Tofu
Polyunsaturated fat 0.042g 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

People also compare

Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) vs Corn raw
Corn raw
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) vs Green bean raw
Green bean raw
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) vs Beetroot
Beetroot
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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%
Yardlong bean (Asparagus bean)
11%
Tofu
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
87%
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 - 1.235g)
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

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) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.