Bean raw vs. Tofu — In-Depth Nutrition Comparison
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How are bean raw and tofu different?
- Bean raw is richer in folate, copper, fiber, vitamin B1, potassium, phosphorus, iron, vitamin B6, and magnesium, while tofu is higher in calcium.
- Bean raw covers your daily need for folate, 124% more than tofu.
- Bean raw contains 7 times more fiber than tofu. Bean raw contains 15.5g of fiber, while tofu contains 2.3g.
- Bean raw has a higher glycemic index (33) than tofu (15).
Beans, pinto, mature seeds, raw and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.
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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 MagnesiumMagnesium | +203.4% |
| Contains more PotassiumPotassium | +487.8% |
| Contains more IronIron | +90.6% |
| Contains more CopperCopper | +136.2% |
| Contains more ZincZinc | +45.2% |
| Contains more PhosphorusPhosphorus | +116.3% |
| Contains less SodiumSodium | -14.3% |
| Contains more SeleniumSelenium | +60.3% |
| Contains more CalciumCalcium | +504.4% |
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.
| Contains more Vitamin CVitamin C | +3050% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +351.3% |
| Contains more Vitamin B2Vitamin B2 | +107.8% |
| Contains more Vitamin B3Vitamin B3 | +208.1% |
| Contains more Vitamin B5Vitamin B5 | +490.2% |
| Contains more Vitamin B6Vitamin B6 | +415.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1710.3% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 29µg | 124% |
| Copper | 0.893mg | 0.378mg | 57% |
| Calcium | 113mg | 683mg | 57% |
| Fiber | 15.5g | 2.3g | 53% |
| Vitamin B1 | 0.713mg | 0.158mg | 46% |
| Potassium | 1393mg | 237mg | 34% |
| Phosphorus | 411mg | 190mg | 32% |
| Iron | 5.07mg | 2.66mg | 30% |
| Polyunsaturated fat | 0.407g | 4.921g | 30% |
| Vitamin B6 | 0.474mg | 0.092mg | 29% |
| Magnesium | 176mg | 58mg | 28% |
| Carbs | 62.55g | 2.78g | 20% |
| Selenium | 27.9µg | 17.4µg | 19% |
| Starch | 34.17g | 14% | |
| Vitamin B5 | 0.785mg | 0.133mg | 13% |
| Choline | 66.2mg | 12% | |
| Fats | 1.23g | 8.72g | 12% |
| Calories | 347kcal | 144kcal | 10% |
| Protein | 21.42g | 17.27g | 8% |
| Vitamin B2 | 0.212mg | 0.102mg | 8% |
| Vitamin C | 6.3mg | 0.2mg | 7% |
| Zinc | 2.28mg | 1.57mg | 6% |
| Saturated fat | 0.235g | 1.261g | 5% |
| Vitamin B3 | 1.174mg | 0.381mg | 5% |
| Vitamin K | 5.6µg | 5% | |
| Monounsaturated fat | 0.229g | 1.925g | 4% |
| Vitamin E | 0.21mg | 1% | |
| Manganese | 1.148mg | 1.181mg | 1% |
| Net carbs | 47.05g | 0.48g | N/A |
| Sugar | 2.11g | N/A | |
| Sodium | 12mg | 14mg | 0% |
| Tryptophan | 0.237mg | 0.235mg | 0% |
| Threonine | 0.81mg | 0.785mg | 0% |
| Isoleucine | 0.871mg | 0.849mg | 0% |
| Leucine | 1.558mg | 1.392mg | 0% |
| Lysine | 1.356mg | 0.883mg | 0% |
| Methionine | 0.259mg | 0.211mg | 0% |
| Phenylalanine | 1.095mg | 0.835mg | 0% |
| Valine | 0.998mg | 0.87mg | 0% |
| Histidine | 0.556mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +24% |
| Contains more CarbsCarbs | +2150% |
| Contains more OtherOther | +147.9% |
| Contains more FatsFats | +608.9% |
| Contains more WaterWater | +516.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.4% |
| Contains more Mono. FatMonounsaturated fat | +740.6% |
| Contains more Poly. FatPolyunsaturated fat | +1109.1% |