Beans vs. Tofu — In-Depth Nutrition Comparison
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What are the main differences between beans and tofu?
- Beans are richer in fiber, vitamin B6, vitamin B1, zinc, and potassium, while tofu is higher in iron, calcium, selenium, monounsaturated fat, and polyunsaturated fat.
- Tofu's daily need coverage for iron is 63% higher.
- Tofu has 18 times less fiber than beans. Beans have 5.5g of fiber, while tofu has 0.3g.
- Beans have a higher glycemic index (33) than tofu (15).
We used Beans, baked, canned, no salt added and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.
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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 | +144.6% |
| Contains more ZincZinc | +75% |
| Contains less SodiumSodium | -85.7% |
| Contains more CalciumCalcium | +600% |
| Contains more IronIron | +1748.3% |
| Contains more SeleniumSelenium | +97.8% |
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 | +3000% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1400% |
| Contains more Vitamin B1Vitamin B1 | +85.2% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B3Vitamin B3 | +120.5% |
| Contains more Vitamin B6Vitamin B6 | +176.6% |
| Contains more FolateFolate | +60% |
| Contains more Vitamin KVitamin K | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.29mg | 5.36mg | 63% |
| Calcium | 50mg | 350mg | 30% |
| Manganese | 0.605mg | 26% | |
| Fiber | 5.5g | 0.3g | 21% |
| Polyunsaturated fat | 0.172g | 2.699g | 17% |
| Selenium | 4.5µg | 8.9µg | 8% |
| Protein | 4.8g | 8.08g | 7% |
| Fats | 0.4g | 4.78g | 7% |
| Carbs | 20.49g | 1.87g | 6% |
| Vitamin B1 | 0.15mg | 0.081mg | 6% |
| Vitamin B6 | 0.13mg | 0.047mg | 6% |
| Potassium | 296mg | 121mg | 5% |
| Zinc | 1.4mg | 0.8mg | 5% |
| Vitamin C | 3.1mg | 0.1mg | 3% |
| Saturated fat | 0.103g | 0.691g | 3% |
| Monounsaturated fat | 0.035g | 1.056g | 3% |
| Folate | 24µg | 15µg | 2% |
| Calories | 105kcal | 76kcal | 1% |
| Copper | 0.206mg | 0.193mg | 1% |
| Phosphorus | 104mg | 97mg | 1% |
| Vitamin A | 5µg | 1% | |
| Vitamin E | 0.15mg | 0.01mg | 1% |
| Vitamin B2 | 0.06mg | 0.052mg | 1% |
| Vitamin B3 | 0.43mg | 0.195mg | 1% |
| Vitamin B5 | 0.068mg | 1% | |
| Vitamin K | 0.8µg | 2.4µg | 1% |
| Net carbs | 14.99g | 1.57g | N/A |
| Magnesium | 32mg | 30mg | 0% |
| Sugar | 7.78g | 0.62g | N/A |
| Sodium | 1mg | 7mg | 0% |
| Choline | 30.8mg | 28.8mg | 0% |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +995.7% |
| Contains more OtherOther | +137.5% |
| Contains more ProteinProtein | +68.3% |
| Contains more FatsFats | +1095% |
| Contains more WaterWater | +16.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.1% |
| Contains more Mono. FatMonounsaturated fat | +2917.1% |
| Contains more Poly. FatPolyunsaturated fat | +1469.2% |