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Bean vs Tofu - In-Depth Nutrition Comparison

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How are Bean and Tofu different?

  • Bean is richer in Folate, Copper, Fiber, Vitamin B1, Potassium, Phosphorus, Iron, Vitamin B6, and Magnesium, while Tofu is higher in Calcium.
  • Bean covers your daily need of Folate 124% more than Tofu.
  • Bean contains 7 times more Fiber than Tofu. Bean 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 vs Tofu 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
1
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 Calcium +504.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
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 Calcium +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
9
:
1
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 +∞%
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%
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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean 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 Tofu Opinion
Net carbs 47.05g 0.48g Bean
Protein 21.42g 17.27g Bean
Fats 1.23g 8.72g Tofu
Carbs 62.55g 2.78g Bean
Calories 347kcal 144kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g g Tofu
Fiber 15.5g 2.3g Bean
Calcium 113mg 683mg Tofu
Iron 5.07mg 2.66mg Bean
Magnesium 176mg 58mg Bean
Phosphorus 411mg 190mg Bean
Potassium 1393mg 237mg Bean
Sodium 12mg 14mg Bean
Zinc 2.28mg 1.57mg Bean
Copper 0.893mg 0.378mg Bean
Vitamin A 0IU 166IU Tofu
Vitamin E 0.21mg mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0.2mg Bean
Vitamin B1 0.713mg 0.158mg Bean
Vitamin B2 0.212mg 0.102mg Bean
Vitamin B3 1.174mg 0.381mg Bean
Vitamin B5 0.785mg 0.133mg Bean
Vitamin B6 0.474mg 0.092mg Bean
Folate 525µg 29µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg µg Bean
Tryptophan 0.237mg 0.235mg Bean
Threonine 0.81mg 0.785mg Bean
Isoleucine 0.871mg 0.849mg Bean
Leucine 1.558mg 1.392mg Bean
Lysine 1.356mg 0.883mg Bean
Methionine 0.259mg 0.211mg Bean
Phenylalanine 1.095mg 0.835mg Bean
Valine 0.998mg 0.87mg Bean
Histidine 0.556mg 0.431mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.235g 1.261g Bean
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 Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
11
Tofu
Mineral Summary Score
126
Bean
77
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
104%
Tofu
Carbohydrates
63%
Bean
3%
Tofu
Fats
6%
Bean
40%
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
Bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.026g)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.