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, fiber, potassium, and vitamin B5, while tofu is higher in calcium, selenium, manganese, copper, and iron.
- Tofu covers your daily need for calcium, 66% more than adzuki bean.
- Adzuki bean contains 4 times more folate than tofu. Adzuki bean contains 121µg of folate, while tofu contains 29µg.
- Adzuki bean is lower in saturated fat.
- Adzuki bean has a higher glycemic index (29) than tofu (15).
Beans, adzuki, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.
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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 | +124.5% |
| Contains more ZincZinc | +12.7% |
| Contains less SodiumSodium | -42.9% |
| Contains more MagnesiumMagnesium | +11.5% |
| Contains more CalciumCalcium | +2339.3% |
| Contains more IronIron | +33% |
| Contains more CopperCopper | +26.8% |
| Contains more PhosphorusPhosphorus | +13.1% |
| Contains more ManganeseManganese | +106.1% |
| Contains more SeleniumSelenium | +1350% |
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 B3Vitamin B3 | +88.2% |
| Contains more Vitamin B5Vitamin B5 | +223.3% |
| Contains more FolateFolate | +317.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +37.4% |
| Contains more Vitamin B2Vitamin B2 | +59.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.52 g
Fats:
0.1 g
Carbs:
24.77 g
Water:
66.29 g
Other:
1.32 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +791% |
| Contains more ProteinProtein | +129.7% |
| Contains more FatsFats | +8620% |
~equal in
Water
~69.83g
~equal in
Other
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.021 g
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 | -97.1% |
| Contains more Mono. FatMonounsaturated fat | +21288.9% |
| Contains more Poly. FatPolyunsaturated fat | +23333.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 28mg | 683mg | 66% |
| Polyunsaturated fat | 0.021g | 4.921g | 33% |
| Selenium | 1.2µg | 17.4µg | 29% |
| Manganese | 0.573mg | 1.181mg | 26% |
| Folate | 121µg | 29µg | 23% |
| Fiber | 7.3g | 2.3g | 20% |
| Protein | 7.52g | 17.27g | 20% |
| Fats | 0.1g | 8.72g | 13% |
| Potassium | 532mg | 237mg | 9% |
| Copper | 0.298mg | 0.378mg | 9% |
| Iron | 2mg | 2.66mg | 8% |
| Carbs | 24.77g | 2.78g | 7% |
| Saturated fat | 0.036g | 1.261g | 6% |
| Vitamin B5 | 0.43mg | 0.133mg | 6% |
| Monounsaturated fat | 0.009g | 1.925g | 5% |
| Vitamin B1 | 0.115mg | 0.158mg | 4% |
| Phosphorus | 168mg | 190mg | 3% |
| Vitamin B2 | 0.064mg | 0.102mg | 3% |
| Zinc | 1.77mg | 1.57mg | 2% |
| Vitamin B3 | 0.717mg | 0.381mg | 2% |
| Calories | 128kcal | 144kcal | 1% |
| Magnesium | 52mg | 58mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 17.47g | 0.48g | N/A |
| Sodium | 8mg | 14mg | 0% |
| Vitamin B6 | 0.096mg | 0.092mg | 0% |
| Tryptophan | 0.072mg | 0.235mg | 0% |
| Threonine | 0.255mg | 0.785mg | 0% |
| Isoleucine | 0.3mg | 0.849mg | 0% |
| Leucine | 0.632mg | 1.392mg | 0% |
| Lysine | 0.567mg | 0.883mg | 0% |
| Methionine | 0.079mg | 0.211mg | 0% |
| Phenylalanine | 0.398mg | 0.835mg | 0% |
| Valine | 0.387mg | 0.87mg | 0% |
| Histidine | 0.198mg | 0.431mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
9%
Minerals Daily Need Coverage Score
47%
87%
Comparison summary
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 14)
Which food is cheaper?
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Adzuki bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Adzuki bean is lower in Saturated fat (difference - 1.225g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.