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Kidney bean vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 1.61g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 13)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.2)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.571g)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Tofu
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kidney bean Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
30
Kidney bean
4
Tofu
Mineral Summary Score
91
Kidney bean
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tofu
Contains more Iron +53%
Contains more Potassium +1062%
Contains more Magnesium +366.7%
Contains more Copper +396.4%
Contains more Zinc +248.8%
Contains more Phosphorus +319.6%
Contains more Calcium +144.8%
Contains less Sodium -70.8%
Contains more Iron +53%
Contains more Potassium +1062%
Contains more Magnesium +366.7%
Contains more Copper +396.4%
Contains more Zinc +248.8%
Contains more Phosphorus +319.6%
Contains more Calcium +144.8%
Contains less Sodium -70.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tofu
Contains more Vitamin C +4400%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +553.1%
Contains more Vitamin B2 +321.2%
Contains more Vitamin B3 +956.4%
Contains more Vitamin B5 +1047.1%
Contains more Vitamin B6 +744.7%
Contains more Vitamin K +691.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +4400%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +553.1%
Contains more Vitamin B2 +321.2%
Contains more Vitamin B3 +956.4%
Contains more Vitamin B5 +1047.1%
Contains more Vitamin B6 +744.7%
Contains more Vitamin K +691.7%
Contains more Vitamin A +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
141%
Kidney bean
48%
Tofu
Carbohydrates
60%
Kidney bean
2%
Tofu
Fats
4%
Kidney bean
22%
Tofu

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kidney bean Tofu Opinion
Calories 333 76 Kidney bean
Protein 23.58 8.08 Kidney bean
Fats 0.83 4.78 Tofu
Vitamin C 4.5 0.1 Kidney bean
Carbs 60.01 1.87 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 5.36 Kidney bean
Calcium 143 350 Tofu
Potassium 1406 121 Kidney bean
Magnesium 140 30 Kidney bean
Sugars 2.23 0.62 Kidney bean
Fiber 24.9 0.3 Kidney bean
Copper 0.958 0.193 Kidney bean
Zinc 2.79 0.8 Kidney bean
Starch
Phosphorus 407 97 Kidney bean
Sodium 24 7 Tofu
Vitamin A 0 85 Tofu
Vitamin E 0.22 0.01 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.081 Kidney bean
Vitamin B2 0.219 0.052 Kidney bean
Vitamin B3 2.06 0.195 Kidney bean
Vitamin B5 0.78 0.068 Kidney bean
Vitamin B6 0.397 0.047 Kidney bean
Vitamin B12 0 0
Vitamin K 19 2.4 Kidney bean
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.12 0.691 Kidney bean
Monounsaturated Fat 0.064 1.056 Tofu
Polyunsaturated fat 0.457 2.699 Tofu
Tryptophan 0.279 0.12 Kidney bean
Threonine 0.992 0.402 Kidney bean
Isoleucine 1.041 0.435 Kidney bean
Leucine 1.882 0.713 Kidney bean
Lysine 1.618 0.452 Kidney bean
Methionine 0.355 0.108 Kidney bean
Phenylalanine 1.275 0.428 Kidney bean
Valine 1.233 0.446 Kidney bean
Histidine 0.656 0.221 Kidney bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.