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  6. Tofu yogurt vs. Lupin Bean

Tofu yogurt vs. Lupin Bean — In-Depth Nutrition Comparison

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Summary of differences between tofu yogurt and lupin Bean

  • Tofu yogurt has more selenium and calcium; however, lupin Bean is higher in protein, copper, folate, phosphorus, fiber, zinc, vitamin B1, and potassium.
  • Lupin Bean covers your daily need for protein 29% more than tofu yogurt.
  • Tofu yogurt has 5 times more selenium than lupin Bean. While tofu yogurt has 13µg of selenium, lupin Bean has only 2.6µg.

These are the specific foods used in this comparison Tofu yogurt and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Tofu yogurt vs Lupin Bean infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more CalciumCalcium +131.4%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +35%
Contains more PotassiumPotassium +421.3%
Contains more IronIron +13.2%
Contains more CopperCopper +208%
Contains more ZincZinc +345.2%
Contains more PhosphorusPhosphorus +236.8%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +∞%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44%
Contains more Vitamin CVitamin C +127.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +123.3%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +883.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Lupin Bean DV% diff.
Manganese 0.676mg 29%
Protein 3.5g 15.57g 24%
Selenium 13µg 2.6µg 19%
Copper 0.075mg 0.231mg 17%
Phosphorus 38mg 128mg 13%
Folate 6µg 59µg 13%
Fiber 0.2g 2.8g 10%
Zinc 0.31mg 1.38mg 10%
Choline 48.4mg 9%
Calcium 118mg 51mg 7%
Potassium 47mg 245mg 6%
Vitamin B1 0.06mg 0.134mg 6%
Vitamin B5 0.188mg 4%
Magnesium 40mg 54mg 3%
Vitamin B2 0.02mg 0.053mg 3%
Vitamin K 3.5µg 3%
Fats 1.8g 2.92g 2%
Vitamin C 2.5mg 1.1mg 2%
Carbs 15.96g 9.88g 2%
Iron 1.06mg 1.2mg 2%
Vitamin E 0.31mg 2%
Vitamin B3 0.24mg 0.495mg 2%
Monounsaturated fat 0.4g 1.18g 2%
Polyunsaturated fat 1.017g 0.73g 2%
Calories 94kcal 119kcal 1%
Sodium 35mg 4mg 1%
Vitamin B6 0.02mg 0.009mg 1%
Protein per 100 calories 3.7g 13g N/A
Calories per 10 g protein 269kcal 76kcal N/A
Weight per 100 calories 106g 84g N/A
Unsaturated / Saturated Fat ratio 5.5 5.5 N/A
Net carbs 15.76g 7.08g N/A
Sugar 1.24g N/A
Vitamin A 2µg 0µg 0%
Saturated fat 0.259g 0.346g 0%
Tryptophan 0.125mg 0%
Threonine 0.573mg 0%
Isoleucine 0.695mg 0%
Leucine 1.181mg 0%
Lysine 0.832mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.618mg 0%
Valine 0.65mg 0%
Histidine 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +61.5%
Contains more ProteinProtein +344.9%
Contains more FatsFats +62.2%
~equal in Water ~71.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -25.1%
Contains more Poly. FatPolyunsaturated fat +39.3%
Contains more Mono. FatMonounsaturated fat +195%

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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. Tofu yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.