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Adzuki bean vs. Tofu — In-Depth Nutrition Comparison

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How are adzuki bean and tofu different?

  • Adzuki bean is richer in folate, copper, fiber, manganese, phosphorus, zinc, potassium, vitamin B1, and vitamin B5, while tofu is higher in calcium.
  • Adzuki bean covers your daily need for folate, 152% more than tofu.
  • Adzuki bean contains 42 times more fiber than tofu. Adzuki bean contains 12.7g of fiber, while tofu contains 0.3g.
  • Adzuki bean has a higher glycemic index (29) than tofu (15).

Beans, adzuki, mature seeds, raw and Tofu, raw, regular, prepared with calcium sulfate types were used 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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +323.3%
Contains more PotassiumPotassium +936.4%
Contains more CopperCopper +466.8%
Contains more ZincZinc +530%
Contains more PhosphorusPhosphorus +292.8%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +186%
Contains more CalciumCalcium +430.3%
Contains more SeleniumSelenium +187.1%
~equal in Iron ~5.36mg

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
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +461.7%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +1248.7%
Contains more Vitamin B5Vitamin B5 +2063.2%
Contains more Vitamin B6Vitamin B6 +646.8%
Contains more FolateFolate +4046.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Tofu DV% diff.
Folate 622µg 15µg 152%
Copper 1.094mg 0.193mg 100%
Fiber 12.7g 0.3g 50%
Manganese 1.73mg 0.605mg 49%
Phosphorus 381mg 97mg 41%
Zinc 5.04mg 0.8mg 39%
Potassium 1254mg 121mg 33%
Vitamin B1 0.455mg 0.081mg 31%
Calcium 66mg 350mg 28%
Vitamin B5 1.471mg 0.068mg 28%
Protein 19.87g 8.08g 24%
Magnesium 127mg 30mg 23%
Vitamin B6 0.351mg 0.047mg 23%
Carbs 62.9g 1.87g 20%
Polyunsaturated fat 0.113g 2.699g 17%
Vitamin B3 2.63mg 0.195mg 15%
Vitamin B2 0.22mg 0.052mg 13%
Calories 329kcal 76kcal 13%
Selenium 3.1µg 8.9µg 11%
Fats 0.53g 4.78g 7%
Iron 4.98mg 5.36mg 5%
Choline 28.8mg 5%
Monounsaturated fat 0.05g 1.056g 3%
Vitamin K 2.4µg 2%
Saturated fat 0.191g 0.691g 2%
Vitamin C 0mg 0.1mg 0%
Net carbs 50.2g 1.57g N/A
Sugar 0.62g N/A
Sodium 5mg 7mg 0%
Vitamin E 0.01mg 0%
Vitamin A 1µg 0%
Tryptophan 0.191mg 0.12mg 0%
Threonine 0.674mg 0.402mg 0%
Isoleucine 0.791mg 0.435mg 0%
Leucine 1.668mg 0.713mg 0%
Lysine 1.497mg 0.452mg 0%
Methionine 0.21mg 0.108mg 0%
Phenylalanine 1.052mg 0.428mg 0%
Valine 1.023mg 0.446mg 0%
Histidine 0.524mg 0.221mg 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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +145.9%
Contains more CarbsCarbs +3263.6%
Contains more OtherOther +352.8%
Contains more FatsFats +801.9%
Contains more WaterWater +529.1%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -72.4%
Contains more Mono. FatMonounsaturated fat +2012%
Contains more Poly. FatPolyunsaturated fat +2288.5%

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/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.