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Tofu vs. Adzuki bean — In-Depth Nutrition Comparison

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How are Tofu and Adzuki bean different?

  • Tofu is richer in Calcium, Selenium, Manganese, Copper, and Iron, while Adzuki bean is higher in Folate, Fiber, Potassium, and Vitamin B5.
  • Tofu covers your daily need of Calcium 66% more than Adzuki bean.
  • Tofu contains 35 times more Saturated Fat than Adzuki bean. Tofu contains 1.261g of Saturated Fat, while Adzuki bean contains 0.036g.

Tofu, raw, firm, prepared with calcium sulfate and Beans, adzuki, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Tofu vs Adzuki bean infographic
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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.
Contains more Calcium +2339.3%
Contains more Iron +33%
Contains more Magnesium +11.5%
Contains more Phosphorus +13.1%
Contains more Copper +26.8%
Contains more Manganese +106.1%
Contains more Selenium +1350%
Contains more Potassium +124.5%
Contains less Sodium -42.9%
Contains more Zinc +12.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Contains more Calcium +2339.3%
Contains more Iron +33%
Contains more Magnesium +11.5%
Contains more Phosphorus +13.1%
Contains more Copper +26.8%
Contains more Manganese +106.1%
Contains more Selenium +1350%
Contains more Potassium +124.5%
Contains less Sodium -42.9%
Contains more Zinc +12.7%

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.
Tofu
4
:
Contains more Vitamin A +2666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B2 +59.4%
Contains more Vitamin B3 +88.2%
Contains more Vitamin B5 +223.3%
Contains more Folate +317.2%
Equal in Vitamin B6 - 0.096
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +2666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B2 +59.4%
Contains more Vitamin B3 +88.2%
Contains more Vitamin B5 +223.3%
Contains more Folate +317.2%
Equal in Vitamin B6 - 0.096

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +129.7%
Contains more Fats +8620%
Contains more Carbs +791%
Equal in Water - 66.29
Equal in Other - 1.32
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more Protein +129.7%
Contains more Fats +8620%
Contains more Carbs +791%
Equal in Water - 66.29
Equal in Other - 1.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +21288.9%
Contains more Polyunsaturated fat +23333.3%
Contains less Saturated Fat -97.1%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +21288.9%
Contains more Polyunsaturated fat +23333.3%
Contains less Saturated Fat -97.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Adzuki bean
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium 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 Tofu Adzuki bean Opinion
Net carbs 0.48g 17.47g Adzuki bean
Protein 17.27g 7.52g Tofu
Fats 8.72g 0.1g Tofu
Carbs 2.78g 24.77g Adzuki bean
Calories 144kcal 128kcal Tofu
Fiber 2.3g 7.3g Adzuki bean
Calcium 683mg 28mg Tofu
Iron 2.66mg 2mg Tofu
Magnesium 58mg 52mg Tofu
Phosphorus 190mg 168mg Tofu
Potassium 237mg 532mg Adzuki bean
Sodium 14mg 8mg Adzuki bean
Zinc 1.57mg 1.77mg Adzuki bean
Copper 0.378mg 0.298mg Tofu
Manganese 1.181mg 0.573mg Tofu
Selenium 17.4µg 1.2µg Tofu
Vitamin A 166IU 6IU Tofu
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.115mg Tofu
Vitamin B2 0.102mg 0.064mg Tofu
Vitamin B3 0.381mg 0.717mg Adzuki bean
Vitamin B5 0.133mg 0.43mg Adzuki bean
Vitamin B6 0.092mg 0.096mg Adzuki bean
Folate 29µg 121µg Adzuki bean
Tryptophan 0.235mg 0.072mg Tofu
Threonine 0.785mg 0.255mg Tofu
Isoleucine 0.849mg 0.3mg Tofu
Leucine 1.392mg 0.632mg Tofu
Lysine 0.883mg 0.567mg Tofu
Methionine 0.211mg 0.079mg Tofu
Phenylalanine 0.835mg 0.398mg Tofu
Valine 0.87mg 0.387mg Tofu
Histidine 0.431mg 0.198mg Tofu
Saturated Fat 1.261g 0.036g Adzuki bean
Monounsaturated Fat 1.925g 0.009g Tofu
Polyunsaturated fat 4.921g 0.021g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Adzuki bean
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%
Tofu
16%
Adzuki bean
Minerals Daily Need Coverage Score
87%
Tofu
47%
Adzuki bean

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 14)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 1.225g)
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.