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  6. Broad bean vs. Tofu

Broad bean vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between Broad bean and Tofu

  • Broad bean is higher in Vitamin C, and Folate, yet Tofu is higher in Calcium, Manganese, Copper, Selenium, Phosphorus, Iron, Zinc, and Magnesium.
  • Tofu covers your daily Calcium needs 67% more than Broad bean.
  • Broad bean contains 99 times more Vitamin C than Tofu. While Broad bean contains 19.8mg of Vitamin C, Tofu contains only 0.2mg.

Food varieties used in this article are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Broad 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.
Broad bean
Broad bean
0
:
10
Tofu
Tofu
Contains more Calcium +3694.4%
Contains more Iron +77.3%
Contains more Magnesium +87.1%
Contains more Phosphorus +160.3%
Contains more Potassium +22.8%
Contains less Sodium -65.9%
Contains more Zinc +234%
Contains more Copper +530%
Contains more Manganese +352.5%
Contains more Selenium +1640%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Calcium +3694.4%
Contains more Iron +77.3%
Contains more Magnesium +87.1%
Contains more Phosphorus +160.3%
Contains more Potassium +22.8%
Contains less Sodium -65.9%
Contains more Zinc +234%
Contains more Copper +530%
Contains more Manganese +352.5%
Contains more Selenium +1640%

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.
Broad bean
Broad bean
4
:
4
Tofu
Tofu
Contains more Vitamin A +62.7%
Contains more Vitamin C +9800%
Contains more Vitamin B3 +215%
Contains more Folate +100%
Contains more Vitamin B1 +23.4%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B5 +101.5%
Contains more Vitamin B6 +217.2%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
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 A +62.7%
Contains more Vitamin C +9800%
Contains more Vitamin B3 +215%
Contains more Folate +100%
Contains more Vitamin B1 +23.4%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B5 +101.5%
Contains more Vitamin B6 +217.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
2
:
3
Tofu
Tofu
Contains more Carbs +263.3%
Contains more Water +19.9%
Contains more Protein +259.8%
Contains more Fats +1644%
Contains more Other +55.6%
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +263.3%
Contains more Water +19.9%
Contains more Protein +259.8%
Contains more Fats +1644%
Contains more Other +55.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
1
:
2
Tofu
Tofu
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +9525%
Contains more Polyunsaturated fat +1524.1%
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +9525%
Contains more Polyunsaturated fat +1524.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean Tofu Opinion
Net carbs 6.5g 0.48g Broad bean
Protein 4.8g 17.27g Tofu
Fats 0.5g 8.72g Tofu
Carbs 10.1g 2.78g Broad bean
Calories 62kcal 144kcal Tofu
Fiber 3.6g 2.3g Broad bean
Calcium 18mg 683mg Tofu
Iron 1.5mg 2.66mg Tofu
Magnesium 31mg 58mg Tofu
Phosphorus 73mg 190mg Tofu
Potassium 193mg 237mg Tofu
Sodium 41mg 14mg Tofu
Zinc 0.47mg 1.57mg Tofu
Copper 0.06mg 0.378mg Tofu
Manganese 0.261mg 1.181mg Tofu
Selenium 1µg 17.4µg Tofu
Vitamin A 270IU 166IU Broad bean
Vitamin A RAE 14µg Broad bean
Vitamin C 19.8mg 0.2mg Broad bean
Vitamin B1 0.128mg 0.158mg Tofu
Vitamin B2 0.09mg 0.102mg Tofu
Vitamin B3 1.2mg 0.381mg Broad bean
Vitamin B5 0.066mg 0.133mg Tofu
Vitamin B6 0.029mg 0.092mg Tofu
Folate 58µg 29µg Broad bean
Tryptophan 0.048mg 0.235mg Tofu
Threonine 0.178mg 0.785mg Tofu
Isoleucine 0.215mg 0.849mg Tofu
Leucine 0.37mg 1.392mg Tofu
Lysine 0.313mg 0.883mg Tofu
Methionine 0.037mg 0.211mg Tofu
Phenylalanine 0.195mg 0.835mg Tofu
Valine 0.235mg 0.87mg Tofu
Histidine 0.115mg 0.431mg Tofu
Saturated Fat 0.142g 1.261g Broad bean
Monounsaturated Fat 0.02g 1.925g Tofu
Polyunsaturated fat 0.303g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad 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
18%
Broad bean
11%
Tofu
Minerals Daily Need Coverage Score
21%
Broad bean
87%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 64)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.6)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 1.119g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.