Baked beans vs. Tofu — In-Depth Nutrition Comparison

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Differences between baked beans and tofu

Baked beans have more fiber, while tofu has more calcium, manganese, copper, selenium, phosphorus, iron, and zinc.
Tofu's daily need coverage for calcium is 62% higher.
Tofu contains 30 times less sodium than baked beans. Baked beans contain 422mg of sodium, while tofu contains 14mg.
Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of baked beans is 40.

The food types used in this comparison are Beans, baked, home prepared and Tofu, raw, firm, prepared with calcium sulfate.

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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.

Baked beans

Tofu

Contains more PotassiumPotassium

+51.1%

Contains more MagnesiumMagnesium	+34.9%
Contains more CalciumCalcium	+1019.7%
Contains more IronIron	+33.7%
Contains more CopperCopper	+137.7%
Contains more ZincZinc	+115.1%
Contains more PhosphorusPhosphorus	+74.3%
Contains less SodiumSodium	-96.7%
Contains more ManganeseManganese	+363.1%
Contains more SeleniumSelenium	+205.3%

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.

Baked beans

Tofu

Contains more Vitamin CVitamin C	+450%
Contains more Vitamin B5Vitamin B5	+16.5%
Contains more FolateFolate	+65.5%

Contains more Vitamin B1Vitamin B1	+16.2%
Contains more Vitamin B2Vitamin B2	+108.2%

~equal in Vitamin A ~µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.381mg

~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	61mg	683mg	62%
Manganese	0.255mg	1.181mg	40%
Polyunsaturated fat	0.74g	4.921g	28%
Copper	0.159mg	0.378mg	24%
Protein	5.54g	17.27g	23%
Selenium	5.7µg	17.4µg	21%
Sodium	422mg	14mg	18%
Fiber	5.5g	2.3g	13%
Phosphorus	109mg	190mg	12%
Zinc	0.73mg	1.57mg	8%
Iron	1.99mg	2.66mg	8%
Carbs	21.63g	2.78g	6%
Fats	5.15g	8.72g	5%
Folate	48µg	29µg	5%
Vitamin B2	0.049mg	0.102mg	4%
Magnesium	43mg	58mg	4%
Potassium	358mg	237mg	4%
Saturated fat	1.948g	1.261g	3%
Cholesterol	5mg	0mg	2%
Vitamin B1	0.136mg	0.158mg	2%
Monounsaturated fat	2.133g	1.925g	1%
Calories	155kcal	144kcal	1%
Vitamin C	1.1mg	0.2mg	1%
Net carbs	16.13g	0.48g	N/A
Vitamin B3	0.408mg	0.381mg	0%
Vitamin B5	0.155mg	0.133mg	0%
Vitamin B6	0.09mg	0.092mg	0%
Tryptophan	0.067mg	0.235mg	0%
Threonine	0.228mg	0.785mg	0%
Isoleucine	0.242mg	0.849mg	0%
Leucine	0.428mg	1.392mg	0%
Lysine	0.379mg	0.883mg	0%
Methionine	0.086mg	0.211mg	0%
Phenylalanine	0.287mg	0.835mg	0%
Valine	0.282mg	0.87mg	0%
Histidine	0.153mg	0.431mg	0%