Yardlong beans vs Tofu
Nutrition comparison per 100 g serving
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Yardlong beans wins in 19 out of 26 nutrient categories
Yardlong beans: 19
vs
Tofu: 4
(3 ties)
Overview
| Nutrient | Yardlong beans | Tofu | Winner |
|---|---|---|---|
| Calories | 347 cal | 144 cal | |
| Protein | 24.3 g | 17.3 g | |
| Carbs | 61.9 g | 2.8 g | |
| Fat | 1.3 g | 8.7 g | |
| Fiber | 11 g | 2.3 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Yardlong beans | Tofu | Winner |
|---|---|---|---|
| Folate, total | 658 UG | 29 UG | |
| Niacin | 2.2 MG | 0.4 MG | |
| Pantothenic acid | 1.6 MG | 0.1 MG | |
| Riboflavin | 0.2 MG | 0.1 MG | |
| Thiamin | 0.9 MG | 0.2 MG | |
| Vitamin A, RAE | 3 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.4 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 1.6 MG | 0.2 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Yardlong beans | Tofu | Winner |
|---|---|---|---|
| Calcium, Ca | 138 MG | 683 MG | |
| Copper, Cu | 0.9 MG | 0.4 MG | |
| Iron, Fe | 8.6 MG | 2.7 MG | |
| Magnesium, Mg | 338 MG | 58 MG | |
| Manganese, Mn | 1.6 MG | 1.2 MG | |
| Phosphorus, P | 559 MG | 190 MG | |
| Potassium, K | 1,157 MG | 237 MG | |
| Selenium, Se | 8.2 UG | 17.4 UG | |
| Sodium, Na | 17 MG | 14 MG | |
| Zinc, Zn | 3.5 MG | 1.6 MG |