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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 is richer in Fiber, and Folate, yet Tofu is richer in Calcium, Manganese, Selenium, and Copper.
  • Daily need coverage for Calcium from Tofu is 62% higher.
  • Yellow beans contains 5 times more Fiber than Tofu. Yellow beans contains 10.4g of Fiber, while Tofu contains 2.3g.
  • Yellow beans contains 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% 0.12% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Tofu
Tofu
1
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% 10% 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 +∞%
Contains more Vitamin AVitamin A +8200%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.102mg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yellow beans Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yellow beans Tofu Opinion
Calories 144kcal 144kcal
Protein 9.16g 17.27g Tofu
Fats 1.08g 8.72g Tofu
Vitamin C 1.8mg 0.2mg Yellow beans
Net carbs 14.88g 0.48g Yellow beans
Carbs 25.28g 2.78g Yellow beans
Magnesium 74mg 58mg Yellow beans
Calcium 62mg 683mg Tofu
Potassium 325mg 237mg Yellow beans
Iron 2.48mg 2.66mg Tofu
Sugar 0.34g Tofu
Fiber 10.4g 2.3g Yellow beans
Copper 0.186mg 0.378mg Tofu
Zinc 1.06mg 1.57mg Tofu
Phosphorus 183mg 190mg Tofu
Sodium 5mg 14mg Yellow beans
Vitamin A 2IU 166IU Tofu
Vitamin E 0.94mg Yellow beans
Manganese 0.455mg 1.181mg Tofu
Selenium 1.3µg 17.4µg Tofu
Vitamin B1 0.187mg 0.158mg Yellow beans
Vitamin B2 0.103mg 0.102mg Yellow beans
Vitamin B3 0.708mg 0.381mg Yellow beans
Vitamin B5 0.229mg 0.133mg Yellow beans
Vitamin B6 0.129mg 0.092mg Yellow beans
Vitamin K 3.5µg Yellow beans
Folate 81µg 29µg Yellow beans
Choline 35.2mg Yellow beans
Saturated Fat 0.279g 1.261g Yellow beans
Monounsaturated Fat 0.094g 1.925g Tofu
Polyunsaturated fat 0.466g 4.921g Tofu
Tryptophan 0.108mg 0.235mg Tofu
Threonine 0.386mg 0.785mg Tofu
Isoleucine 0.405mg 0.849mg Tofu
Leucine 0.732mg 1.392mg Tofu
Lysine 0.629mg 0.883mg Tofu
Methionine 0.138mg 0.211mg Tofu
Phenylalanine 0.496mg 0.835mg Tofu
Valine 0.479mg 0.87mg Tofu
Histidine 0.255mg 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yellow beans Tofu
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Yellow beans
10%
Tofu
Minerals Daily Need Coverage Score
43%
Yellow beans
87%
Tofu

Comparison summary

Which food contains less Sodium?
Yellow beans
Yellow beans contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Yellow beans
Yellow beans is lower in Saturated Fat (difference - 0.982g)
Which food is lower in glycemic index?
Yellow beans
Yellow beans is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Yellow beans
Yellow beans is relatively richer in vitamins
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.34g)
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 ($)

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.