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, folate, and carbs, yet tofu is richer in calcium, manganese, selenium, copper, protein, and fats.
Daily need coverage for calcium for tofu is 62% higher.
Yellow beans contain 9 times more carbs than tofu. Yellow beans contain 25.28g of carbs, while tofu contains 2.78g.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Yellow beans

Tofu

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Yellow beans

Tofu

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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B2 ~0.102mg

~equal in Vitamin B12 ~0µg

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%
Vitamin E	0.94mg		6%
Choline	35.2mg		6%
Zinc	1.06mg	1.57mg	5%
Monounsaturated fat	0.094g	1.925g	5%
Magnesium	74mg	58mg	4%
Saturated fat	0.279g	1.261g	4%
Potassium	325mg	237mg	3%
Vitamin B6	0.129mg	0.092mg	3%
Vitamin K	3.5µg		3%
Vitamin C	1.8mg	0.2mg	2%
Iron	2.48mg	2.66mg	2%
Vitamin B1	0.187mg	0.158mg	2%
Vitamin B3	0.708mg	0.381mg	2%
Vitamin B5	0.229mg	0.133mg	2%
Phosphorus	183mg	190mg	1%
Calories	144kcal	144kcal	0%
Protein per 100 calories	6.4g	12g	N/A
Calories per 10 g protein	157kcal	83kcal	N/A
Weight per 100 calories	69g	69g	N/A
Unsaturated / Saturated Fat ratio	2	5.4	N/A
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%