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Bean vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between Bean and Tofu

  • Bean is higher in Fiber, yet Tofu is higher in Calcium, Iron, Selenium, Copper, Phosphorus, Magnesium, and Monounsaturated Fat.
  • Tofu covers your daily Calcium needs 63% more than Bean.
  • Bean contains 2 times more Fiber than Tofu. While Bean contains 5.5g of Fiber, Tofu contains only 2.3g.
  • The amount of Saturated Fat in Bean is lower.

Food varieties used in this article are Beans, baked, canned, no salt added and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Bean vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
Bean
2
:
8
Tofu
Tofu
Contains more Potassium +24.9%
Contains less Sodium -92.9%
Contains more Calcium +1266%
Contains more Iron +817.2%
Contains more Magnesium +81.3%
Contains more Phosphorus +82.7%
Contains more Zinc +12.1%
Contains more Copper +83.5%
Contains more Selenium +286.7%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Potassium +24.9%
Contains less Sodium -92.9%
Contains more Calcium +1266%
Contains more Iron +817.2%
Contains more Magnesium +81.3%
Contains more Phosphorus +82.7%
Contains more Zinc +12.1%
Contains more Copper +83.5%
Contains more Selenium +286.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
Bean
5
:
5
Tofu
Tofu
Contains more Vitamin C +1450%
Contains more Vitamin B3 +12.9%
Contains more Vitamin B6 +41.3%
Contains more Vitamin A +56.6%
Contains more Vitamin B2 +70%
Contains more Folate +20.8%
Equal in Vitamin B1 - 0.158
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +1450%
Contains more Vitamin B3 +12.9%
Contains more Vitamin B6 +41.3%
Contains more Vitamin A +56.6%
Contains more Vitamin B2 +70%
Contains more Folate +20.8%
Equal in Vitamin B1 - 0.158

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Tofu
Tofu
Contains more Carbs +637.1%
Contains more Other +22.1%
Contains more Protein +259.8%
Contains more Fats +2080%
Equal in Water - 69.83
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +637.1%
Contains more Other +22.1%
Contains more Protein +259.8%
Contains more Fats +2080%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Tofu
Tofu
Contains less Saturated Fat -91.8%
Contains more Monounsaturated Fat +5400%
Contains more Polyunsaturated fat +2761%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -91.8%
Contains more Monounsaturated Fat +5400%
Contains more Polyunsaturated fat +2761%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Tofu
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Tofu Opinion
Net carbs 14.99g 0.48g Bean
Protein 4.8g 17.27g Tofu
Fats 0.4g 8.72g Tofu
Carbs 20.49g 2.78g Bean
Calories 105kcal 144kcal Tofu
Sugar 7.78g Tofu
Fiber 5.5g 2.3g Bean
Calcium 50mg 683mg Tofu
Iron 0.29mg 2.66mg Tofu
Magnesium 32mg 58mg Tofu
Phosphorus 104mg 190mg Tofu
Potassium 296mg 237mg Bean
Sodium 1mg 14mg Bean
Zinc 1.4mg 1.57mg Tofu
Copper 0.206mg 0.378mg Tofu
Manganese 1.181mg Tofu
Selenium 4.5µg 17.4µg Tofu
Vitamin A 106IU 166IU Tofu
Vitamin A RAE 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 3.1mg 0.2mg Bean
Vitamin B1 0.15mg 0.158mg Tofu
Vitamin B2 0.06mg 0.102mg Tofu
Vitamin B3 0.43mg 0.381mg Bean
Vitamin B5 0.133mg Tofu
Vitamin B6 0.13mg 0.092mg Bean
Folate 24µg 29µg Tofu
Vitamin K 0.8µg Bean
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Saturated Fat 0.103g 1.261g Bean
Monounsaturated Fat 0.035g 1.925g Tofu
Polyunsaturated fat 0.172g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Bean
11%
Tofu
Minerals Daily Need Coverage Score
25%
Bean
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 18)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.158g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.