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  6. Adzuki bean vs. Tofu

Adzuki bean vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between adzuki bean and tofu?

  • Adzuki bean is higher in folate, copper, fiber, zinc, potassium, iron, phosphorus, and vitamin B5, yet tofu is higher in calcium and selenium.
  • Adzuki bean's daily need coverage for folate is 148% more.
  • Adzuki bean has 11 times more vitamin B5 than tofu. While adzuki bean has 1.471mg of vitamin B5, tofu has only 0.133mg.
  • The glycemic index of tofu is lower.

We used Beans, adzuki, mature seeds, raw and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Adzuki bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Tofu
Tofu
2
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 MagnesiumMagnesium +119%
Contains more PotassiumPotassium +429.1%
Contains more IronIron +87.2%
Contains more CopperCopper +189.4%
Contains more ZincZinc +221%
Contains more PhosphorusPhosphorus +100.5%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +46.5%
Contains more CalciumCalcium +934.8%
Contains more SeleniumSelenium +461.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Tofu
Tofu
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +188%
Contains more Vitamin B2Vitamin B2 +115.7%
Contains more Vitamin B3Vitamin B3 +590.3%
Contains more Vitamin B5Vitamin B5 +1006%
Contains more Vitamin B6Vitamin B6 +281.5%
Contains more FolateFolate +2044.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Tofu DV% diff.
Folate 622µg 29µg 148%
Copper 1.094mg 0.378mg 80%
Calcium 66mg 683mg 62%
Fiber 12.7g 2.3g 42%
Polyunsaturated fat 0.113g 4.921g 32%
Zinc 5.04mg 1.57mg 32%
Potassium 1254mg 237mg 30%
Iron 4.98mg 2.66mg 29%
Vitamin B5 1.471mg 0.133mg 27%
Phosphorus 381mg 190mg 27%
Selenium 3.1µg 17.4µg 26%
Vitamin B1 0.455mg 0.158mg 25%
Manganese 1.73mg 1.181mg 24%
Carbs 62.9g 2.78g 20%
Vitamin B6 0.351mg 0.092mg 20%
Magnesium 127mg 58mg 16%
Vitamin B3 2.63mg 0.381mg 14%
Fats 0.53g 8.72g 13%
Calories 329kcal 144kcal 9%
Vitamin B2 0.22mg 0.102mg 9%
Protein 19.87g 17.27g 5%
Saturated fat 0.191g 1.261g 5%
Monounsaturated fat 0.05g 1.925g 5%
Vitamin C 0mg 0.2mg 0%
Net carbs 50.2g 0.48g N/A
Sodium 5mg 14mg 0%
Vitamin A 1µg 0%
Tryptophan 0.191mg 0.235mg 0%
Threonine 0.674mg 0.785mg 0%
Isoleucine 0.791mg 0.849mg 0%
Leucine 1.668mg 1.392mg 0%
Lysine 1.497mg 0.883mg 0%
Methionine 0.21mg 0.211mg 0%
Phenylalanine 1.052mg 0.835mg 0%
Valine 1.023mg 0.87mg 0%
Histidine 0.524mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 ProteinProtein +15.1%
Contains more CarbsCarbs +2162.6%
Contains more OtherOther +132.9%
Contains more FatsFats +1545.3%
Contains more WaterWater +419.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -84.9%
Contains more Mono. FatMonounsaturated fat +3750%
Contains more Poly. FatPolyunsaturated fat +4254.9%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.