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Bean vs Tofu - In-Depth Nutrition Comparison

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How are Bean and Tofu different?

  • Bean is higher in Folate, Copper, Fiber, Vitamin B1, Phosphorus, Potassium, Magnesium, Selenium, and Vitamin B6, however Tofu is richer in Calcium.
  • Daily need coverage for Folate from Bean is 128% higher.
  • Bean contains 52 times more Fiber than Tofu. While Bean contains 15.5g of Fiber, Tofu contains only 0.3g.

Beans, pinto, mature seeds, raw and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

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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
5
:
3
Tofu
Contains more Potassium +1051.2%
Contains more Magnesium +486.7%
Contains more Copper +362.7%
Contains more Zinc +185%
Contains more Phosphorus +323.7%
Contains more Calcium +209.7%
Contains less Sodium -41.7%
Equal in Iron - 5.36
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +1051.2%
Contains more Magnesium +486.7%
Contains more Copper +362.7%
Contains more Zinc +185%
Contains more Phosphorus +323.7%
Contains more Calcium +209.7%
Contains less Sodium -41.7%
Equal in Iron - 5.36

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 +6200%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +780.2%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +502.1%
Contains more Vitamin B5 +1054.4%
Contains more Vitamin B6 +908.5%
Contains more Vitamin K +133.3%
Contains more Folate +3400%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin C +6200%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +780.2%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +502.1%
Contains more Vitamin B5 +1054.4%
Contains more Vitamin B6 +908.5%
Contains more Vitamin K +133.3%
Contains more Folate +3400%
Contains more Vitamin A +∞%

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
6
Tofu
Mineral Summary Score
126
Bean
58
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
48%
Tofu
Carbohydrates
63%
Bean
2%
Tofu
Fats
6%
Bean
22%
Tofu

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 Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.49g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 5mg)
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 is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.456g)
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)

All nutrients comparison - raw data values

Nutrient Bean Tofu Opinion
Calories 347 76 Bean
Protein 21.42 8.08 Bean
Fats 1.23 4.78 Tofu
Vitamin C 6.3 0.1 Bean
Carbs 62.55 1.87 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 5.36 Tofu
Calcium 113 350 Tofu
Potassium 1393 121 Bean
Magnesium 176 30 Bean
Sugar 2.11 0.62 Tofu
Fiber 15.5 0.3 Bean
Copper 0.893 0.193 Bean
Zinc 2.28 0.8 Bean
Starch 34.17 Bean
Phosphorus 411 97 Bean
Sodium 12 7 Tofu
Vitamin A 0 85 Tofu
Vitamin E 0.21 0.01 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.081 Bean
Vitamin B2 0.212 0.052 Bean
Vitamin B3 1.174 0.195 Bean
Vitamin B5 0.785 0.068 Bean
Vitamin B6 0.474 0.047 Bean
Vitamin B12 0 0
Vitamin K 5.6 2.4 Bean
Folate 525 15 Bean
Trans Fat 0 0
Saturated Fat 0.235 0.691 Bean
Monounsaturated Fat 0.229 1.056 Tofu
Polyunsaturated fat 0.407 2.699 Tofu
Tryptophan 0.237 0.12 Bean
Threonine 0.81 0.402 Bean
Isoleucine 0.871 0.435 Bean
Leucine 1.558 0.713 Bean
Lysine 1.356 0.452 Bean
Methionine 0.259 0.108 Bean
Phenylalanine 1.095 0.428 Bean
Valine 0.998 0.446 Bean
Histidine 0.556 0.221 Bean
Fructose 0 Bean

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/172476/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.