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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 of 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.

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
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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
Contains more Potassium +936.4%
Contains more Magnesium +323.3%
Contains more Copper +466.8%
Contains more Zinc +530%
Contains more Phosphorus +292.8%
Contains less Sodium -28.6%
Contains more Calcium +430.3%
Equal in Iron - 5.36
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +936.4%
Contains more Magnesium +323.3%
Contains more Copper +466.8%
Contains more Zinc +530%
Contains more Phosphorus +292.8%
Contains less Sodium -28.6%
Contains more Calcium +430.3%
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
:
4
Tofu
Contains more Vitamin B1 +461.7%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +1248.7%
Contains more Vitamin B5 +2063.2%
Contains more Vitamin B6 +646.8%
Contains more Folate +4046.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +400%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
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 B1 +461.7%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +1248.7%
Contains more Vitamin B5 +2063.2%
Contains more Vitamin B6 +646.8%
Contains more Folate +4046.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +400%

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
71
Adzuki bean
6
Tofu
Mineral Summary Score
134
Adzuki 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
119%
Adzuki bean
48%
Tofu
Carbohydrates
63%
Adzuki bean
2%
Tofu
Fats
2%
Adzuki 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.
Adzuki bean Tofu
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki 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 glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 11)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.5g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Adzuki bean Tofu Opinion
Calories 329 76 Adzuki bean
Protein 19.87 8.08 Adzuki bean
Fats 0.53 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 62.9 1.87 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 5.36 Tofu
Calcium 66 350 Tofu
Potassium 1254 121 Adzuki bean
Magnesium 127 30 Adzuki bean
Sugar 0.62 Adzuki bean
Fiber 12.7 0.3 Adzuki bean
Copper 1.094 0.193 Adzuki bean
Zinc 5.04 0.8 Adzuki bean
Starch
Phosphorus 381 97 Adzuki bean
Sodium 5 7 Adzuki bean
Vitamin A 17 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.455 0.081 Adzuki bean
Vitamin B2 0.22 0.052 Adzuki bean
Vitamin B3 2.63 0.195 Adzuki bean
Vitamin B5 1.471 0.068 Adzuki bean
Vitamin B6 0.351 0.047 Adzuki bean
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 622 15 Adzuki bean
Trans Fat 0 0
Saturated Fat 0.191 0.691 Adzuki bean
Monounsaturated Fat 0.05 1.056 Tofu
Polyunsaturated fat 0.113 2.699 Tofu
Tryptophan 0.191 0.12 Adzuki bean
Threonine 0.674 0.402 Adzuki bean
Isoleucine 0.791 0.435 Adzuki bean
Leucine 1.668 0.713 Adzuki bean
Lysine 1.497 0.452 Adzuki bean
Methionine 0.21 0.108 Adzuki bean
Phenylalanine 1.052 0.428 Adzuki bean
Valine 1.023 0.446 Adzuki bean
Histidine 0.524 0.221 Adzuki bean
Fructose

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. 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.