Broad (Fava) Beans vs Tofu Yogurt: How Do They Compare?
Broad (Fava) Beans and tofu yogurt belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.
Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.
This article will thoroughly compare broad (fava) beans and tofu yogurt and help you learn more about their similarities and differences.
Broad (Fava) Beans
Broad beans, also known as fava beans or faba beans (Vicia faba), are a type of legume native to North Africa and the Middle East.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly sweet flavor.
Broad beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as broad bean soup, dips such as Bigilla, and salads.
In addition to being a nutritious food, broad beans have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.
Broad (Fava) Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.
Tofu yogurt is a vegan, dairy-free version of traditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented dairy alternative.
Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium, and manganese.
Additionally, the fermentation process used to make tofu yogurt helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.
In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.
Tofu yogurt may also help manage weight, as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies have also suggested that tofu yogurt may positively affect bone health due to its high calcium content.
Overall, tofu yogurt is a nutritious and tasty alternative to traditional dairy yogurt, suitable for vegans and those who are lactose intolerant or have a dairy allergy.
Tofu Yogurt is not an excellent source of any particular vitamin.
However, it also contains Vitamin B1 (Thiamine) in a small amount.
Broad (Fava) Beans vs Tofu Yogurt Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing broad (fava) beans vs tofu yogurt.
This comparison will start by comparing the caloric value of broad (fava) beans and tofu yogurt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Broad (Fava) Beans||Tofu Yogurt|
|Energy||341 kcal||94 kcal|
|Carbs||58.3 g||16 g|
|Sugar||5.7 g||1.24 g|
|Fiber||25 g||0.2 g|
|Protein||26.1 g||3.5 g|
|Fat||1.53 g||1.8 g|
|Saturated Fat||0.254 g||0.259 g|
Broad (Fava) Beans vs Tofu Yogurt Calories
Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing tofu yogurt vs broad (fava) beans for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 341 calories per 100 grams of broad (fava) beans.
However, both broad (fava) beans and tofu yogurt can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Broad (Fava) Beans vs Tofu Yogurt Protein
Legumes and most legume products, including broad (fava) beans and tofu yogurt, are important sources of plant-based protein.
Broad (Fava) Beans offer around 87% more protein than tofu yogurt.
Broad (Fava) Beans have 26.1 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.
Broad (Fava) Beans vs Tofu Yogurt Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in broad (fava) beans and tofu yogurt.
The total amount of carbohydrates is around 73% higher in broad (fava) beans than in tofu yogurt. They have 58.3 grams per 100 grams, compared to 16 grams in tofu yogurt.
There’s less sugar in tofu yogurt than in broad (fava) beans, 81% precisely.
One handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of broad (fava) beans contains 1.6 grams.
Lastly, let’s take a look at the dietary fiber in broad (fava) beans and tofu yogurt.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 7 grams of fiber per portion, broad (fava) beans are a better source of fiber than tofu yogurt which broad (fava) beans offer 0.1 grams per portion.
Broad (Fava) Beans vs Tofu Yogurt Fats
Like most other legumes, with the exception of lupins and peanuts, broad (fava) beans and tofu yogurt are low in fat.
Fats in broad (fava) beans and tofu yogurt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in broad (fava) beans and tofu yogurt:
- Broad (Fava) Beans: 1.5 grams per 100 grams
- Tofu Yogurt: 1.8 per 100 grams
Speaking of saturated fats, broad (fava) beans and tofu yogurt contain the same amount of saturated fats, 0.3 grams per 100 grams.
Broad (Fava) Beans vs Tofu Yogurt Vitamins Content
This section will discuss the vitamin content of broad (fava) beans and tofu yogurt.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Broad (Fava) Beans have a higher amount of vitamin C, and vitamin E.
However, tofu yogurt has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
Broad (Fava) Beans and tofu yogurt contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins broad (fava) beans and tofu yogurt contain side by side, so you can easily compare them.
|Broad (Fava) Beans||Tofu Yogurt|
|Vitamin A||53 IU||33 IU|
|Vitamin C||1.4 mg||2.5 mg|
|Vitamin B1 (Thiamine)||0.555 mg||0.06 mg|
|Vitamin B2 (Riboflavin)||0.333 mg||0.02 mg|
|Vitamin B3 (Niacin)||2.83 mg||0.24 mg|
|Vitamin B5 (Pantothenic acid)||0.976 mg||0|
|Vitamin B6 (Pyroxidine)||0.366 mg||0.02 mg|
|Vitamin B9 (Folate)||423 µg||6 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.05 mg||0.31 mg|
|Vitamin K||9 µg||3.5 µg|
Broad (Fava) Beans vs Tofu Yogurt Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the broad (fava) beans and tofu yogurt comparison focuses on their mineral content.
Broad (Fava) Beans are a better source of calcium, selenium, and sodium than tofu yogurt.
On the other hand, tofu yogurt is a higher amount of copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, and zinc.
Check out the table below to learn how broad (fava) beans and tofu yogurt compare when it comes to mineral content.
|Broad (Fava) Beans||Tofu Yogurt|
|Calcium||103 mg||118 mg|
|Copper||0.824 mg||0.075 mg|
|Iron||6.7 mg||1.06 mg|
|Magnesium||192 mg||40 mg|
|Phosphorus||421 mg||38 mg|
|Potassium||1060 mg||47 mg|
|Selenium||8.2 µg||13 µg|
|Sodium||13 mg||35 mg|
|Zinc||3.14 mg||0.31 mg|
The Final Word
Broad (Fava) Beans and tofu yogurt are highly nutritious and a great addition to a plant-based diet.
Both broad (fava) beans and tofu yogurt are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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