Beans vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between beans and tofu
- Beans are higher in fiber, yet tofu is higher in calcium, iron, selenium, copper, phosphorus, magnesium, and monounsaturated fat.
- Tofu covers your daily calcium needs 63% more than beans.
- Beans contain 2 times more fiber than tofu. While beans contain 5.5g of fiber, tofu contains only 2.3g.
- The amount of saturated fat in beans is lower.
- The glycemic index of tofu is lower.
Food varieties used in this article are Beans, baked, canned, no salt added and Tofu, raw, firm, prepared with calcium sulfate.
Infographic
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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 PotassiumPotassium | +24.9% |
| Contains less SodiumSodium | -92.9% |
| Contains more MagnesiumMagnesium | +81.3% |
| Contains more CalciumCalcium | +1266% |
| Contains more IronIron | +817.2% |
| Contains more CopperCopper | +83.5% |
| Contains more ZincZinc | +12.1% |
| Contains more PhosphorusPhosphorus | +82.7% |
| Contains more SeleniumSelenium | +286.7% |
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 | +1450% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +12.9% |
| Contains more Vitamin B6Vitamin B6 | +41.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +70% |
| Contains more FolateFolate | +20.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 50mg | 683mg | 63% |
| Manganese | 1.181mg | 51% | |
| Polyunsaturated fat | 0.172g | 4.921g | 32% |
| Iron | 0.29mg | 2.66mg | 30% |
| Protein | 4.8g | 17.27g | 25% |
| Selenium | 4.5µg | 17.4µg | 23% |
| Copper | 0.206mg | 0.378mg | 19% |
| Fats | 0.4g | 8.72g | 13% |
| Fiber | 5.5g | 2.3g | 13% |
| Phosphorus | 104mg | 190mg | 12% |
| Choline | 30.8mg | 6% | |
| Carbs | 20.49g | 2.78g | 6% |
| Magnesium | 32mg | 58mg | 6% |
| Monounsaturated fat | 0.035g | 1.925g | 5% |
| Saturated fat | 0.103g | 1.261g | 5% |
| Vitamin B2 | 0.06mg | 0.102mg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Vitamin B6 | 0.13mg | 0.092mg | 3% |
| Vitamin C | 3.1mg | 0.2mg | 3% |
| Zinc | 1.4mg | 1.57mg | 2% |
| Potassium | 296mg | 237mg | 2% |
| Calories | 105kcal | 144kcal | 2% |
| Folate | 24µg | 29µg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Vitamin B1 | 0.15mg | 0.158mg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin A | 5µg | 1% | |
| Sodium | 1mg | 14mg | 1% |
| Net carbs | 14.99g | 0.48g | N/A |
| Sugar | 7.78g | N/A | |
| Vitamin B3 | 0.43mg | 0.381mg | 0% |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +637.1% |
| Contains more OtherOther | +22.1% |
| Contains more ProteinProtein | +259.8% |
| Contains more FatsFats | +2080% |
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.8% |
| Contains more Mono. FatMonounsaturated fat | +5400% |
| Contains more Poly. FatPolyunsaturated fat | +2761% |
