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  6. Tofu vs. Mothbeans

Tofu vs. Mothbeans — In-Depth Nutrition Comparison

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A recap on differences between Tofu and Mothbeans

  • Tofu is higher in Calcium, Manganese, Selenium, Copper, Zinc, Vitamin B2, and Phosphorus, yet Mothbeans is higher in Folate, Magnesium, and Iron.
  • Tofu covers your daily Calcium needs 68% more than Mothbeans.
  • Tofu contains 6 times more Selenium than Mothbeans. While Tofu contains 17.4µg of Selenium, Mothbeans contains only 2.8µg.

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

Infographic

Tofu vs Mothbeans 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
6
:
4
Mothbeans
Mothbeans
Contains more Calcium +22666.7%
Contains more Phosphorus +26.7%
Contains more Zinc +166.1%
Contains more Copper +130.5%
Contains more Manganese +124.1%
Contains more Selenium +521.4%
Contains more Iron +18%
Contains more Magnesium +79.3%
Contains more Potassium +28.3%
Contains less Sodium -28.6%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Mothbeans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 118% 75% 65% 27% 2% 17% 55% 69% 16%
Contains more Calcium +22666.7%
Contains more Phosphorus +26.7%
Contains more Zinc +166.1%
Contains more Copper +130.5%
Contains more Manganese +124.1%
Contains more Selenium +521.4%
Contains more Iron +18%
Contains more Magnesium +79.3%
Contains more Potassium +28.3%
Contains less Sodium -28.6%

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
3
:
5
Mothbeans
Mothbeans
Contains more Vitamin A +1560%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B2 +343.5%
Contains more Vitamin C +400%
Contains more Vitamin B3 +75.3%
Contains more Vitamin B5 +194%
Contains more Folate +393.1%
Equal in Vitamin B6 - 0.093
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%
Mothbeans
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% 4% 31% 6% 13% 24% 22% 108% 0% 0%
Contains more Vitamin A +1560%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B2 +343.5%
Contains more Vitamin C +400%
Contains more Vitamin B3 +75.3%
Contains more Vitamin B5 +194%
Contains more Folate +393.1%
Equal in Vitamin B6 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Mothbeans
Mothbeans
Contains more Protein +121.1%
Contains more Fats +1485.5%
Contains more Carbs +654%
Equal in Water - 69.23
Equal in Other - 1.45
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
Mothbeans
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more Protein +121.1%
Contains more Fats +1485.5%
Contains more Carbs +654%
Equal in Water - 69.23
Equal in Other - 1.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Mothbeans
Mothbeans
Contains more Monounsaturated Fat +4275%
Contains more Polyunsaturated fat +1822.3%
Contains less Saturated Fat -90.2%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Mothbeans
29% 10% 60%
Saturated Fat: 0.124 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.256 g
Contains more Monounsaturated Fat +4275%
Contains more Polyunsaturated fat +1822.3%
Contains less Saturated Fat -90.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Mothbeans Opinion
Net carbs 0.48g 20.96g Mothbeans
Protein 17.27g 7.81g Tofu
Fats 8.72g 0.55g Tofu
Carbs 2.78g 20.96g Mothbeans
Calories 144kcal 117kcal Tofu
Fiber 2.3g Tofu
Calcium 683mg 3mg Tofu
Iron 2.66mg 3.14mg Mothbeans
Magnesium 58mg 104mg Mothbeans
Phosphorus 190mg 150mg Tofu
Potassium 237mg 304mg Mothbeans
Sodium 14mg 10mg Mothbeans
Zinc 1.57mg 0.59mg Tofu
Copper 0.378mg 0.164mg Tofu
Manganese 1.181mg 0.527mg Tofu
Selenium 17.4µg 2.8µg Tofu
Vitamin A 166IU 10IU Tofu
Vitamin A RAE 1µg Mothbeans
Vitamin C 0.2mg 1mg Mothbeans
Vitamin B1 0.158mg 0.124mg Tofu
Vitamin B2 0.102mg 0.023mg Tofu
Vitamin B3 0.381mg 0.668mg Mothbeans
Vitamin B5 0.133mg 0.391mg Mothbeans
Vitamin B6 0.092mg 0.093mg Mothbeans
Folate 29µg 143µg Mothbeans
Tryptophan 0.235mg 0.05mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg 0.388mg Tofu
Leucine 1.392mg 0.525mg Tofu
Lysine 0.883mg 0.425mg Tofu
Methionine 0.211mg 0.075mg Tofu
Phenylalanine 0.835mg 0.35mg Tofu
Valine 0.87mg 0.25mg Tofu
Histidine 0.431mg 0.263mg Tofu
Saturated Fat 1.261g 0.124g Mothbeans
Monounsaturated Fat 1.925g 0.044g Tofu
Polyunsaturated fat 4.921g 0.256g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Mothbeans
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
17%
Mothbeans
Minerals Daily Need Coverage Score
87%
Tofu
44%
Mothbeans

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Mothbeans
Mothbeans contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Mothbeans
Mothbeans is lower in Saturated Fat (difference - 1.137g)
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 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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.