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  6. Tofu vs. Broad bean

Tofu vs. Broad bean — In-Depth Nutrition Comparison

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A recap on differences between Tofu and Broad bean

  • Tofu is higher in Calcium, Manganese, Copper, Selenium, Phosphorus, Iron, Zinc, and Magnesium, yet Broad bean is higher in Vitamin C, and Folate.
  • Tofu covers your daily Calcium needs 67% more than Broad bean.
  • Tofu contains 17 times more Selenium than Broad bean. While Tofu contains 17.4µg of Selenium, Broad bean contains only 1µg.

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

Infographic

Tofu vs Broad bean 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.
Tofu
Tofu
10
:
0
Broad bean
Broad bean
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%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
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.
Tofu
Tofu
4
:
4
Broad bean
Broad bean
Contains more Vitamin B1 +23.4%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B5 +101.5%
Contains more Vitamin B6 +217.2%
Contains more Vitamin A +62.7%
Contains more Vitamin C +9800%
Contains more Vitamin B3 +215%
Contains more Folate +100%
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%
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%
Contains more Vitamin B1 +23.4%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B5 +101.5%
Contains more Vitamin B6 +217.2%
Contains more Vitamin A +62.7%
Contains more Vitamin C +9800%
Contains more Vitamin B3 +215%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Broad bean
Broad bean
Contains more Protein +259.8%
Contains more Fats +1644%
Contains more Other +55.6%
Contains more Carbs +263.3%
Contains more Water +19.9%
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
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
Contains more Protein +259.8%
Contains more Fats +1644%
Contains more Other +55.6%
Contains more Carbs +263.3%
Contains more Water +19.9%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.