Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Beans
  5. Compare
  6. Beans vs. Tofu

Beans vs. Tofu — In-Depth Nutrition Comparison

Compare

A recap on the 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

Beans 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.
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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.
Beans
Beans
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
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 Vitamin B2Vitamin B2 +70%
Contains more FolateFolate +20.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Tofu 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%
Carbs 20.49g 2.78g 6%
Magnesium 32mg 58mg 6%
Choline 30.8mg 6%
Saturated fat 0.103g 1.261g 5%
Monounsaturated fat 0.035g 1.925g 5%
Vitamin C 3.1mg 0.2mg 3%
Vitamin B2 0.06mg 0.102mg 3%
Vitamin B5 0.133mg 3%
Vitamin B6 0.13mg 0.092mg 3%
Calories 105kcal 144kcal 2%
Potassium 296mg 237mg 2%
Zinc 1.4mg 1.57mg 2%
Sodium 1mg 14mg 1%
Vitamin A 5µg 1%
Vitamin E 0.15mg 1%
Vitamin B1 0.15mg 0.158mg 1%
Vitamin K 0.8µg 1%
Folate 24µg 29µg 1%
Protein per 100 calories 4.6g 12g N/A
Calories per 10 g protein 219kcal 83kcal N/A
Weight per 100 calories 95g 69g N/A
Unsaturated / Saturated Fat ratio 2 5.4 N/A
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
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Tofu
Tofu
2
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 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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +5400%
Contains more Poly. FatPolyunsaturated fat +2761%

People also compare

Beans
Beans vs Kidney beans raw
Kidney beans raw
Beans
Beans vs Bean raw
Bean raw
Beans
Beans vs Cranberry bean raw
Cranberry bean raw
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.