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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.16 g
Fats:
1.08 g
Carbs:
25.28 g
Water:
62.98 g
Other:
1.5 g
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
Saturated fat:
Sat. Fat
0.279 g
Monounsaturated fat:
Mono. Fat
0.094 g
Polyunsaturated fat:
Poly. Fat
0.466 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
19%
9%
Minerals Daily Need Coverage Score
43%
87%
Comparison summary
Which food contains less Sodium?
Yellow beans contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Yellow beans is lower in Saturated fat (difference - 0.982g)
Which food is lower in glycemic index?
Yellow beans is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Yellow beans is relatively richer in vitamins
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.34g)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)