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  6. Yellow beans vs. Tofu

Yellow beans vs. Tofu — In-Depth Nutrition Comparison

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The main differences between yellow beans and tofu

  • Yellow beans are richer in fiber and folate, yet tofu is richer in calcium, manganese, selenium, and copper.
  • Daily need coverage for calcium for tofu is 62% higher.
  • Yellow beans contain 5 times more fiber than tofu. Yellow beans contain 10.4g of fiber, while tofu contains 2.3g.
  • Yellow beans contain less saturated fat.

Food types used in this article are Beans, yellow, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Yellow beans 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Tofu
Tofu
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +27.6%
Contains more PotassiumPotassium +37.1%
Contains less SodiumSodium -64.3%
Contains more CalciumCalcium +1001.6%
Contains more CopperCopper +103.2%
Contains more ZincZinc +48.1%
Contains more ManganeseManganese +159.6%
Contains more SeleniumSelenium +1238.5%
~equal in Iron ~2.66mg
~equal in Phosphorus ~190mg

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 6% 0% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Tofu
Tofu
0
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +18.4%
Contains more Vitamin B3Vitamin B3 +85.8%
Contains more Vitamin B5Vitamin B5 +72.2%
Contains more Vitamin B6Vitamin B6 +40.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +179.3%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.102mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yellow beans Tofu DV% diff.
Calcium 62mg 683mg 62%
Fiber 10.4g 2.3g 32%
Manganese 0.455mg 1.181mg 32%
Polyunsaturated fat 0.466g 4.921g 30%
Selenium 1.3µg 17.4µg 29%
Copper 0.186mg 0.378mg 21%
Protein 9.16g 17.27g 16%
Folate 81µg 29µg 13%
Fats 1.08g 8.72g 12%
Carbs 25.28g 2.78g 8%
Choline 35.2mg 6%
Vitamin E 0.94mg 6%
Monounsaturated fat 0.094g 1.925g 5%
Zinc 1.06mg 1.57mg 5%
Magnesium 74mg 58mg 4%
Saturated fat 0.279g 1.261g 4%
Vitamin B6 0.129mg 0.092mg 3%
Vitamin K 3.5µg 3%
Potassium 325mg 237mg 3%
Iron 2.48mg 2.66mg 2%
Vitamin B3 0.708mg 0.381mg 2%
Vitamin B5 0.229mg 0.133mg 2%
Vitamin C 1.8mg 0.2mg 2%
Vitamin B1 0.187mg 0.158mg 2%
Phosphorus 183mg 190mg 1%
Calories 144kcal 144kcal 0%
Net carbs 14.88g 0.48g N/A
Sugar 0.34g N/A
Sodium 5mg 14mg 0%
Vitamin B2 0.103mg 0.102mg 0%
Tryptophan 0.108mg 0.235mg 0%
Threonine 0.386mg 0.785mg 0%
Isoleucine 0.405mg 0.849mg 0%
Leucine 0.732mg 1.392mg 0%
Lysine 0.629mg 0.883mg 0%
Methionine 0.138mg 0.211mg 0%
Phenylalanine 0.496mg 0.835mg 0%
Valine 0.479mg 0.87mg 0%
Histidine 0.255mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Tofu
Tofu
3
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 CarbsCarbs +809.4%
Contains more ProteinProtein +88.5%
Contains more FatsFats +707.4%
Contains more WaterWater +10.9%
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -77.9%
Contains more Mono. FatMonounsaturated fat +1947.9%
Contains more Poly. FatPolyunsaturated fat +956%

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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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.