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  6. Baked beans vs. Tofu

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 have 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.

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

Infographic

Baked beans vs Tofu infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more FolateFolate +65.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +16.2%
Contains more Vitamin B2Vitamin B2 +108.2%
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +678.1%
Contains more OtherOther +79.3%
Contains more ProteinProtein +211.7%
Contains more FatsFats +69.3%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated Fat: Sat. Fat 1.948 g
Monounsaturated Fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Tofu
Tofu
2
16% 24% 61%
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 -35.3%
Contains more Poly. FatPolyunsaturated fat +565%
~equal in Monounsaturated Fat ~1.925g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Tofu
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Baked beans Tofu Opinion
Calories 155kcal 144kcal Baked beans
Protein 5.54g 17.27g Tofu
Fats 5.15g 8.72g Tofu
Vitamin C 1.1mg 0.2mg Baked beans
Net carbs 16.13g 0.48g Baked beans
Carbs 21.63g 2.78g Baked beans
Cholesterol 5mg 0mg Tofu
Magnesium 43mg 58mg Tofu
Calcium 61mg 683mg Tofu
Potassium 358mg 237mg Baked beans
Iron 1.99mg 2.66mg Tofu
Fiber 5.5g 2.3g Baked beans
Copper 0.159mg 0.378mg Tofu
Zinc 0.73mg 1.57mg Tofu
Phosphorus 109mg 190mg Tofu
Sodium 422mg 14mg Tofu
Vitamin A 0IU 166IU Tofu
Manganese 0.255mg 1.181mg Tofu
Selenium 5.7µg 17.4µg Tofu
Vitamin B1 0.136mg 0.158mg Tofu
Vitamin B2 0.049mg 0.102mg Tofu
Vitamin B3 0.408mg 0.381mg Baked beans
Vitamin B5 0.155mg 0.133mg Baked beans
Vitamin B6 0.09mg 0.092mg Tofu
Folate 48µg 29µg Baked beans
Saturated Fat 1.948g 1.261g Tofu
Monounsaturated Fat 2.133g 1.925g Baked beans
Polyunsaturated fat 0.74g 4.921g Tofu
Tryptophan 0.067mg 0.235mg Tofu
Threonine 0.228mg 0.785mg Tofu
Isoleucine 0.242mg 0.849mg Tofu
Leucine 0.428mg 1.392mg Tofu
Lysine 0.379mg 0.883mg Tofu
Methionine 0.086mg 0.211mg Tofu
Phenylalanine 0.287mg 0.835mg Tofu
Valine 0.282mg 0.87mg Tofu
Histidine 0.153mg 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Baked beans
10%
Tofu
Minerals Daily Need Coverage Score
39%
Baked beans
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 408mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.687g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 25)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.8)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.