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.

Adzuki bean

Tofu

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.

Adzuki bean

Tofu

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%

~equal in Vitamin A ~µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.092mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

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%