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  6. Bean raw vs. Tofu

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 of 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.

Beans, pinto, mature seeds, raw and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Bean raw vs Tofu 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.
Bean raw
Bean raw
8
:
2
Tofu
Tofu
Contains more Iron +90.6%
Contains more Magnesium +203.4%
Contains more Phosphorus +116.3%
Contains more Potassium +487.8%
Contains less Sodium -14.3%
Contains more Zinc +45.2%
Contains more Copper +136.2%
Contains more Selenium +60.3%
Contains more Calcium +504.4%
Equal in Manganese - 1.181
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +90.6%
Contains more Magnesium +203.4%
Contains more Phosphorus +116.3%
Contains more Potassium +487.8%
Contains less Sodium -14.3%
Contains more Zinc +45.2%
Contains more Copper +136.2%
Contains more Selenium +60.3%
Contains more Calcium +504.4%
Equal in Manganese - 1.181

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.
Bean raw
Bean raw
9
:
1
Tofu
Tofu
Contains more Vitamin C +3050%
Contains more Vitamin B1 +351.3%
Contains more Vitamin B2 +107.8%
Contains more Vitamin B3 +208.1%
Contains more Vitamin B5 +490.2%
Contains more Vitamin B6 +415.2%
Contains more Folate +1710.3%
Contains more Vitamin A +∞%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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%
Contains more Vitamin C +3050%
Contains more Vitamin B1 +351.3%
Contains more Vitamin B2 +107.8%
Contains more Vitamin B3 +208.1%
Contains more Vitamin B5 +490.2%
Contains more Vitamin B6 +415.2%
Contains more Folate +1710.3%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
Tofu
Tofu
Contains more Protein +24%
Contains more Carbs +2150%
Contains more Other +147.9%
Contains more Fats +608.9%
Contains more Water +516.3%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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
Contains more Protein +24%
Contains more Carbs +2150%
Contains more Other +147.9%
Contains more Fats +608.9%
Contains more Water +516.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Tofu
Tofu
Contains less Saturated Fat -81.4%
Contains more Monounsaturated Fat +740.6%
Contains more Polyunsaturated fat +1109.1%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -81.4%
Contains more Monounsaturated Fat +740.6%
Contains more Polyunsaturated fat +1109.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Tofu Opinion
Net carbs 47.05g 0.48g Bean raw
Protein 21.42g 17.27g Bean raw
Fats 1.23g 8.72g Tofu
Carbs 62.55g 2.78g Bean raw
Calories 347kcal 144kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g Tofu
Fiber 15.5g 2.3g Bean raw
Calcium 113mg 683mg Tofu
Iron 5.07mg 2.66mg Bean raw
Magnesium 176mg 58mg Bean raw
Phosphorus 411mg 190mg Bean raw
Potassium 1393mg 237mg Bean raw
Sodium 12mg 14mg Bean raw
Zinc 2.28mg 1.57mg Bean raw
Copper 0.893mg 0.378mg Bean raw
Manganese 1.148mg 1.181mg Tofu
Selenium 27.9µg 17.4µg Bean raw
Vitamin A 0IU 166IU Tofu
Vitamin E 0.21mg Bean raw
Vitamin C 6.3mg 0.2mg Bean raw
Vitamin B1 0.713mg 0.158mg Bean raw
Vitamin B2 0.212mg 0.102mg Bean raw
Vitamin B3 1.174mg 0.381mg Bean raw
Vitamin B5 0.785mg 0.133mg Bean raw
Vitamin B6 0.474mg 0.092mg Bean raw
Folate 525µg 29µg Bean raw
Vitamin K 5.6µg Bean raw
Tryptophan 0.237mg 0.235mg Bean raw
Threonine 0.81mg 0.785mg Bean raw
Isoleucine 0.871mg 0.849mg Bean raw
Leucine 1.558mg 1.392mg Bean raw
Lysine 1.356mg 0.883mg Bean raw
Methionine 0.259mg 0.211mg Bean raw
Phenylalanine 1.095mg 0.835mg Bean raw
Valine 0.998mg 0.87mg Bean raw
Histidine 0.556mg 0.431mg Bean raw
Saturated Fat 0.235g 1.261g Bean raw
Monounsaturated Fat 0.229g 1.925g Tofu
Polyunsaturated fat 0.407g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
70%
Bean raw
11%
Tofu
Minerals Daily Need Coverage Score
131%
Bean raw
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 18)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 1.026g)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.