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  6. Tofu vs. Fava beans

Tofu vs. Fava beans — In-Depth Nutrition Comparison

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How are Tofu and Fava beans different?

  • Tofu is higher in Calcium, Manganese, Selenium, Iron, Copper, Phosphorus, and Zinc, however, Fava beans is richer in Folate, and Fiber.
  • Daily need coverage for Calcium from Tofu is 65% higher.
  • Tofu contains 19 times more Saturated Fat than Fava beans. While Tofu contains 1.261g of Saturated Fat, Fava beans contains only 0.066g.

Tofu, raw, firm, prepared with calcium sulfate and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Tofu vs Fava beans 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
8
:
2
Fava beans
Fava beans
Contains more Calcium +1797.2%
Contains more Iron +77.3%
Contains more Magnesium +34.9%
Contains more Phosphorus +52%
Contains more Zinc +55.4%
Contains more Copper +45.9%
Contains more Manganese +180.5%
Contains more Selenium +569.2%
Contains more Potassium +13.1%
Contains less Sodium -64.3%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Fava beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 57% 31% 54% 24% 1% 28% 87% 55% 15%
Contains more Calcium +1797.2%
Contains more Iron +77.3%
Contains more Magnesium +34.9%
Contains more Phosphorus +52%
Contains more Zinc +55.4%
Contains more Copper +45.9%
Contains more Manganese +180.5%
Contains more Selenium +569.2%
Contains more Potassium +13.1%
Contains less Sodium -64.3%

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
:
6
Fava beans
Fava beans
Contains more Vitamin A +1006.7%
Contains more Vitamin B1 +62.9%
Contains more Vitamin B2 +14.6%
Contains more Vitamin B6 +27.8%
Contains more Vitamin C +50%
Contains more Vitamin B3 +86.6%
Contains more Vitamin B5 +18%
Contains more Folate +258.6%
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%
Fava beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 1% 25% 21% 14% 10% 17% 78% 0% 8%
Contains more Vitamin A +1006.7%
Contains more Vitamin B1 +62.9%
Contains more Vitamin B2 +14.6%
Contains more Vitamin B6 +27.8%
Contains more Vitamin C +50%
Contains more Vitamin B3 +86.6%
Contains more Vitamin B5 +18%
Contains more Folate +258.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Fava beans
Fava beans
Contains more Protein +127.2%
Contains more Fats +2080%
Contains more Other +72.8%
Contains more Carbs +606.8%
Equal in Water - 71.54
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
Fava beans
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more Protein +127.2%
Contains more Fats +2080%
Contains more Other +72.8%
Contains more Carbs +606.8%
Equal in Water - 71.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Fava beans
Fava beans
Contains more Monounsaturated Fat +2336.7%
Contains more Polyunsaturated fat +2900.6%
Contains less Saturated Fat -94.8%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Fava beans
21% 26% 53%
Saturated Fat: 0.066 g
Monounsaturated Fat: 0.079 g
Polyunsaturated fat: 0.164 g
Contains more Monounsaturated Fat +2336.7%
Contains more Polyunsaturated fat +2900.6%
Contains less Saturated Fat -94.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Fava beans
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Fava beans Opinion
Net carbs 0.48g 14.25g Fava beans
Protein 17.27g 7.6g Tofu
Fats 8.72g 0.4g Tofu
Carbs 2.78g 19.65g Fava beans
Calories 144kcal 110kcal Tofu
Sugar 1.82g Tofu
Fiber 2.3g 5.4g Fava beans
Calcium 683mg 36mg Tofu
Iron 2.66mg 1.5mg Tofu
Magnesium 58mg 43mg Tofu
Phosphorus 190mg 125mg Tofu
Potassium 237mg 268mg Fava beans
Sodium 14mg 5mg Fava beans
Zinc 1.57mg 1.01mg Tofu
Copper 0.378mg 0.259mg Tofu
Manganese 1.181mg 0.421mg Tofu
Selenium 17.4µg 2.6µg Tofu
Vitamin A 166IU 15IU Tofu
Vitamin A RAE 1µg Fava beans
Vitamin E 0.02mg Fava beans
Vitamin C 0.2mg 0.3mg Fava beans
Vitamin B1 0.158mg 0.097mg Tofu
Vitamin B2 0.102mg 0.089mg Tofu
Vitamin B3 0.381mg 0.711mg Fava beans
Vitamin B5 0.133mg 0.157mg Fava beans
Vitamin B6 0.092mg 0.072mg Tofu
Folate 29µg 104µg Fava beans
Vitamin K 2.9µg Fava beans
Tryptophan 0.235mg 0.072mg Tofu
Threonine 0.785mg 0.27mg Tofu
Isoleucine 0.849mg 0.306mg Tofu
Leucine 1.392mg 0.572mg Tofu
Lysine 0.883mg 0.486mg Tofu
Methionine 0.211mg 0.062mg Tofu
Phenylalanine 0.835mg 0.321mg Tofu
Valine 0.87mg 0.338mg Tofu
Histidine 0.431mg 0.193mg Tofu
Saturated Fat 1.261g 0.066g Fava beans
Monounsaturated Fat 1.925g 0.079g Tofu
Polyunsaturated fat 4.921g 0.164g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Fava beans
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
14%
Fava beans
Minerals Daily Need Coverage Score
87%
Tofu
36%
Fava beans

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.82g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Fava beans
Fava beans contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Fava beans
Fava beans is lower in Saturated Fat (difference - 1.195g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.