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Bean vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 5.98g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 22)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.343g)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
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.
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
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
32
Bean
4
Tofu
Mineral Summary Score
88
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
Bean
6
:
2
Tofu
Contains more Iron +25.7%
Contains more Potassium +929.8%
Contains more Magnesium +530%
Contains more Copper +387.6%
Contains more Zinc +235%
Contains more Phosphorus +278.4%
Contains more Calcium +165.2%
Contains less Sodium -53.3%
Contains more Iron +25.7%
Contains more Potassium +929.8%
Contains more Magnesium +530%
Contains more Copper +387.6%
Contains more Zinc +235%
Contains more Phosphorus +278.4%
Contains more Calcium +165.2%
Contains less Sodium -53.3%

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
Bean
9
:
0
Tofu
Contains more Vitamin C +4700%
Contains more Vitamin A +34.1%
Contains more Vitamin E +5000%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +348.1%
Contains more Vitamin B3 +1054.4%
Contains more Vitamin B5 +2708.8%
Contains more Vitamin B6 +712.8%
Contains more Vitamin K +275%
Contains more Vitamin C +4700%
Contains more Vitamin A +34.1%
Contains more Vitamin E +5000%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +348.1%
Contains more Vitamin B3 +1054.4%
Contains more Vitamin B5 +2708.8%
Contains more Vitamin B6 +712.8%
Contains more Vitamin K +275%

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
143%
Bean
48%
Tofu
Carbohydrates
63%
Bean
2%
Tofu
Fats
5%
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 Bean Tofu Opinion
Calories 347 76 Bean
Protein 23.86 8.08 Bean
Fats 1.15 4.78 Tofu
Vitamin C 4.8 0.1 Bean
Carbs 62.62 1.87 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 6.74 5.36 Bean
Calcium 132 350 Tofu
Potassium 1246 121 Bean
Magnesium 189 30 Bean
Sugars 6.6 0.62 Bean
Fiber 16.3 0.3 Bean
Copper 0.941 0.193 Bean
Zinc 2.68 0.8 Bean
Starch
Phosphorus 367 97 Bean
Sodium 15 7 Tofu
Vitamin A 114 85 Bean
Vitamin E 0.51 0.01 Bean
Vitamin D 0 0
Vitamin B1 0.621 0.081 Bean
Vitamin B2 0.233 0.052 Bean
Vitamin B3 2.251 0.195 Bean
Vitamin B5 1.91 0.068 Bean
Vitamin B6 0.382 0.047 Bean
Vitamin B12 0 0
Vitamin K 9 2.4 Bean
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.348 0.691 Bean
Monounsaturated Fat 0.161 1.056 Tofu
Polyunsaturated fat 0.384 2.699 Tofu
Tryptophan 0.26 0.12 Bean
Threonine 0.782 0.402 Bean
Isoleucine 1.008 0.435 Bean
Leucine 1.847 0.713 Bean
Lysine 1.664 0.452 Bean
Methionine 0.286 0.108 Bean
Phenylalanine 1.443 0.428 Bean
Valine 1.237 0.446 Bean
Histidine 0.695 0.221 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.