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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, Fiber, Potassium, and Vitamin B5, while Tofu is higher in Calcium, Selenium, Manganese, Copper, and Iron.
  • Tofu covers your daily need of 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.

Beans, adzuki, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, 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 +124.5%
Contains less Sodium -42.9%
Contains more Zinc +12.7%
Contains more Calcium +2339.3%
Contains more Iron +33%
Contains more Magnesium +11.5%
Contains more Phosphorus +13.1%
Contains more Copper +26.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Potassium +124.5%
Contains less Sodium -42.9%
Contains more Zinc +12.7%
Contains more Calcium +2339.3%
Contains more Iron +33%
Contains more Magnesium +11.5%
Contains more Phosphorus +13.1%
Contains more Copper +26.8%

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 B3 +88.2%
Contains more Vitamin B5 +223.3%
Contains more Folate +317.2%
Contains more Vitamin A +2666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B2 +59.4%
Equal in Vitamin B6 - 0.092
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B3 +88.2%
Contains more Vitamin B5 +223.3%
Contains more Folate +317.2%
Contains more Vitamin A +2666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B2 +59.4%
Equal in Vitamin B6 - 0.092

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
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Tofu Opinion
Net carbs 17.47g 0.48g Adzuki bean
Protein 7.52g 17.27g Tofu
Fats 0.1g 8.72g Tofu
Carbs 24.77g 2.78g Adzuki bean
Calories 128kcal 144kcal Tofu
Starch g g
Fructose g g
Sugar g g
Fiber 7.3g 2.3g Adzuki bean
Calcium 28mg 683mg Tofu
Iron 2mg 2.66mg Tofu
Magnesium 52mg 58mg Tofu
Phosphorus 168mg 190mg Tofu
Potassium 532mg 237mg Adzuki bean
Sodium 8mg 14mg Adzuki bean
Zinc 1.77mg 1.57mg Adzuki bean
Copper 0.298mg 0.378mg Tofu
Vitamin A 6IU 166IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.115mg 0.158mg Tofu
Vitamin B2 0.064mg 0.102mg Tofu
Vitamin B3 0.717mg 0.381mg Adzuki bean
Vitamin B5 0.43mg 0.133mg Adzuki bean
Vitamin B6 0.096mg 0.092mg Adzuki bean
Folate 121µg 29µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.072mg 0.235mg Tofu
Threonine 0.255mg 0.785mg Tofu
Isoleucine 0.3mg 0.849mg Tofu
Leucine 0.632mg 1.392mg Tofu
Lysine 0.567mg 0.883mg Tofu
Methionine 0.079mg 0.211mg Tofu
Phenylalanine 0.398mg 0.835mg Tofu
Valine 0.387mg 0.87mg Tofu
Histidine 0.198mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.036g 1.261g Adzuki bean
Monounsaturated Fat 0.009g 1.925g Tofu
Polyunsaturated fat 0.021g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
16
Adzuki bean
11
Tofu
Mineral Summary Score
49
Adzuki bean
77
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
45%
Adzuki bean
104%
Tofu
Carbohydrates
25%
Adzuki bean
3%
Tofu
Fats
0%
Adzuki bean
40%
Tofu

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 14)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 1.225g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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/173728/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.