Adzuki bean vs. Tofu — In-Depth Nutrition Comparison

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How are adzuki beans and tofu different?

Adzuki beans are richer in folate, fiber, and potassium, while tofu is higher in calcium, selenium, manganese, protein, fats, copper, and iron.
Tofu covers your daily need for calcium 66% more than adzuki beans.
Adzuki beans contain 4 times more folate than tofu. Adzuki beans contain 121µg of folate, while tofu contains 29µg.
Adzuki beans have 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B6 ~0.092mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

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%
Protein	7.52g	17.27g	20%
Fiber	7.3g	2.3g	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%
Vitamin B5	0.43mg	0.133mg	6%
Saturated fat	0.036g	1.261g	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%
Protein per 100 calories	5.9g	12g	N/A
Calories per 10 g protein	170kcal	83kcal	N/A
Weight per 100 calories	78g	69g	N/A
Unsaturated / Saturated Fat ratio	0.83	5.4	N/A
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%