Tofu yogurt vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seed, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Tofu yogurt 94
Beans 128
Protein (g)
Tofu yogurt 3.50
Beans 7.52
Carbs (g)
Tofu yogurt 16.0
Beans 24.8
Fat (g)
Tofu yogurt 1.80
Beans 0.100
Fiber (g)
Tofu yogurt 0.200
Beans 7.30
Quick answers
Which has more protein?
Beans, adzuki, mature seed, cooked, boiled, with salt — 7.52g vs 3.50g per 100g.
Which has fewer calories?
Tofu yogurt — 94 vs 128 kcal per 100g.
Which is more nutrient-dense?
Beans, adzuki, mature seed, cooked, boiled, with salt scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Tofu yogurt | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 94 kcal | 128 kcal | -27% |
| Macronutrients | |||
| Water | 77.5 g | 66.3 g | +17% |
| Protein | 3.50 g | 7.52 g | -53% |
| Total lipid (fat) | 1.80 g | 0.100 g | +1700% |
| Carbohydrate, by difference | 16.0 g | 24.8 g | -36% |
| Fiber, total dietary | 0.200 g | 7.30 g | -97% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.259 g | 0.036 g | +619% |
| Fatty acids, total monounsaturated | 0.400 g | 0.009 g | +4344% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.50 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.060 mg | 0.115 mg | -48% |
| Riboflavin (Vitamin B2) | 0.020 mg | 0.064 mg | -69% |
| Niacin (Vitamin B3) | 0.240 mg | 0.717 mg | -67% |
| Pantothenic acid (Vitamin B5) | — | 0.430 mg | |
| Vitamin B-6 — Pyridoxine | 0.020 mg | 0.096 mg | -79% |
| Biotin (Vitamin B7) | 6.00 ug | 121 ug | -95% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 48.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | 20.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.310 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 118 mg | 28.0 mg | +321% |
| Iron, Fe | 1.06 mg | 2.00 mg | -47% |
| Magnesium, Mg | 40.0 mg | 52.0 mg | -23% |
| Phosphorus, P | 38.0 mg | 168 mg | -77% |
| Potassium, K | 47.0 mg | 532 mg | -91% |
| Sodium, Na | 35.0 mg | 244 mg | -86% |
| Zinc, Zn | 0.310 mg | 1.77 mg | -82% |
| Copper, Cu | 0.075 mg | 0.298 mg | -75% |
| Manganese, Mn | — | 0.573 mg | |
| Selenium, Se | 13.0 ug | 1.20 ug | +983% |
| Other Nutrients | |||
| Energy | 394 kj | 536 kj | -26% |
| Ash | 1.24 g | 1.33 g | -7% |
| Total Sugars | 1.24 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 121 ug | -95% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | 121 ug | -95% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 33.0 IU | 6.00 IU | +450% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 3.50 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.005 g | — | |
| SFA 16:0 (Palmitic acid) | 0.191 g | — | |
| SFA 18:0 (Stearic acid) | 0.063 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.395 g | 0.009 g | +4289% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.02 g | 0.021 g | +4743% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.901 g | 0.021 g | +4190% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.116 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | — | 0.072 g | |
| Threonine (EAA) | — | 0.255 g | |
| Isoleucine (EAA, BCAA) | — | 0.300 g | |
| Leucine (EAA, BCAA) | — | 0.632 g | |
| Lysine (EAA) | — | 0.567 g | |
| Methionine (EAA) | — | 0.079 g | |
| Cystine (conditionally essential) | — | 0.070 g | |
| Phenylalanine (EAA) | — | 0.398 g | |
| Tyrosine (conditionally essential) | — | 0.224 g | |
| Valine (EAA, BCAA) | — | 0.387 g | |
| Arginine (conditionally essential) | — | 0.486 g | |
| Histidine (EAA) | — | 0.198 g | |
| Alanine | — | 0.439 g | |
| Aspartic acid | — | 0.891 g | |
| Glutamic acid | — | 1.17 g | |
| Glycine (conditionally essential) | — | 0.286 g | |
| Proline (conditionally essential) | — | 0.331 g | |
| Serine | — | 0.369 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 5.70 mg | — | |
| Genistein | 9.40 mg | — | |
| Isoflavones | |||
| Total isoflavones | 16.3 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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