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  6. Green bean vs. Tofu

Green bean vs. Tofu — In-Depth Nutrition Comparison

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How are Green bean and Tofu different?

  • Green bean is higher in Vitamin C, however, Tofu is richer in Calcium, Manganese, Copper, Selenium, Iron, Phosphorus, Zinc, Magnesium, and Vitamin B1.
  • Daily need coverage for Calcium from Tofu is 64% higher.
  • Green bean contains 49 times more Vitamin C than Tofu. While Green bean contains 9.7mg of Vitamin C, Tofu contains only 0.2mg.

Beans, snap, green, cooked, boiled, drained, without salt and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Green 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.
Green bean
Green bean
1
:
9
Tofu
Tofu
Contains less Sodium -92.9%
Contains more Calcium +1452.3%
Contains more Iron +309.2%
Contains more Magnesium +222.2%
Contains more Phosphorus +555.2%
Contains more Potassium +62.3%
Contains more Zinc +528%
Contains more Copper +563.2%
Contains more Manganese +314.4%
Contains more Selenium +8600%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -92.9%
Contains more Calcium +1452.3%
Contains more Iron +309.2%
Contains more Magnesium +222.2%
Contains more Phosphorus +555.2%
Contains more Potassium +62.3%
Contains more Zinc +528%
Contains more Copper +563.2%
Contains more Manganese +314.4%
Contains more Selenium +8600%

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.
Green bean
Green bean
6
:
4
Tofu
Tofu
Contains more Vitamin A +281.3%
Contains more Vitamin C +4750%
Contains more Vitamin B3 +61.2%
Contains more Folate +13.8%
Contains more Vitamin B1 +113.5%
Contains more Vitamin B5 +79.7%
Contains more Vitamin B6 +64.3%
Equal in Vitamin B2 - 0.102
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
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 +281.3%
Contains more Vitamin C +4750%
Contains more Vitamin B3 +61.2%
Contains more Folate +13.8%
Contains more Vitamin B1 +113.5%
Contains more Vitamin B5 +79.7%
Contains more Vitamin B6 +64.3%
Equal in Vitamin B2 - 0.102

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
2
:
3
Tofu
Tofu
Contains more Carbs +183.5%
Contains more Water +27.8%
Contains more Protein +813.8%
Contains more Fats +3014.3%
Contains more Other +91.8%
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +183.5%
Contains more Water +27.8%
Contains more Protein +813.8%
Contains more Fats +3014.3%
Contains more Other +91.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
1
:
2
Tofu
Tofu
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +17400%
Contains more Polyunsaturated fat +3293.8%
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +17400%
Contains more Polyunsaturated fat +3293.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green 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 Green bean Tofu Opinion
Net carbs 4.68g 0.48g Green bean
Protein 1.89g 17.27g Tofu
Fats 0.28g 8.72g Tofu
Carbs 7.88g 2.78g Green bean
Calories 35kcal 144kcal Tofu
Sugar 3.63g Tofu
Fiber 3.2g 2.3g Green bean
Calcium 44mg 683mg Tofu
Iron 0.65mg 2.66mg Tofu
Magnesium 18mg 58mg Tofu
Phosphorus 29mg 190mg Tofu
Potassium 146mg 237mg Tofu
Sodium 1mg 14mg Green bean
Zinc 0.25mg 1.57mg Tofu
Copper 0.057mg 0.378mg Tofu
Manganese 0.285mg 1.181mg Tofu
Selenium 0.2µg 17.4µg Tofu
Vitamin A 633IU 166IU Green bean
Vitamin A RAE 32µg Green bean
Vitamin E 0.46mg Green bean
Vitamin C 9.7mg 0.2mg Green bean
Vitamin B1 0.074mg 0.158mg Tofu
Vitamin B2 0.097mg 0.102mg Tofu
Vitamin B3 0.614mg 0.381mg Green bean
Vitamin B5 0.074mg 0.133mg Tofu
Vitamin B6 0.056mg 0.092mg Tofu
Folate 33µg 29µg Green bean
Vitamin K 47.9µg Green bean
Tryptophan 0.02mg 0.235mg Tofu
Threonine 0.082mg 0.785mg Tofu
Isoleucine 0.069mg 0.849mg Tofu
Leucine 0.116mg 1.392mg Tofu
Lysine 0.091mg 0.883mg Tofu
Methionine 0.023mg 0.211mg Tofu
Phenylalanine 0.069mg 0.835mg Tofu
Valine 0.093mg 0.87mg Tofu
Histidine 0.035mg 0.431mg Tofu
Saturated Fat 0.064g 1.261g Green bean
Monounsaturated Fat 0.011g 1.925g Tofu
Polyunsaturated fat 0.145g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
24%
Green bean
11%
Tofu
Minerals Daily Need Coverage Score
14%
Green bean
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.63g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 5)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.8)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 1.197g)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.