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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
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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 +51.1%
Contains more Calcium +1019.7%
Contains more Iron +33.7%
Contains more Magnesium +34.9%
Contains more Phosphorus +74.3%
Contains less Sodium -96.7%
Contains more Zinc +115.1%
Contains more Copper +137.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Potassium +51.1%
Contains more Calcium +1019.7%
Contains more Iron +33.7%
Contains more Magnesium +34.9%
Contains more Phosphorus +74.3%
Contains less Sodium -96.7%
Contains more Zinc +115.1%
Contains more Copper +137.7%

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 C +450%
Contains more Vitamin B5 +16.5%
Contains more Folate +65.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B2 +108.2%
Equal in Vitamin B3 - 0.381
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 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 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 C +450%
Contains more Vitamin B5 +16.5%
Contains more Folate +65.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B2 +108.2%
Equal in Vitamin B3 - 0.381
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.
Baked beans Tofu
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 16.13g 0.48g Baked beans
Protein 5.54g 17.27g Tofu
Fats 5.15g 8.72g Tofu
Carbs 21.63g 2.78g Baked beans
Calories 155kcal 144kcal Baked beans
Starch g g
Fructose g g
Sugar g g
Fiber 5.5g 2.3g Baked beans
Calcium 61mg 683mg Tofu
Iron 1.99mg 2.66mg Tofu
Magnesium 43mg 58mg Tofu
Phosphorus 109mg 190mg Tofu
Potassium 358mg 237mg Baked beans
Sodium 422mg 14mg Tofu
Zinc 0.73mg 1.57mg Tofu
Copper 0.159mg 0.378mg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.1mg 0.2mg Baked beans
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
Vitamin B12 0µg 0µg
Vitamin K µg µg
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
Cholesterol 5mg 0mg Tofu
Trans Fat 0g 0g
Saturated Fat 1.948g 1.261g Tofu
Monounsaturated Fat 2.133g 1.925g Baked beans
Polyunsaturated fat 0.74g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans 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
10
Baked beans
11
Tofu
Mineral Summary Score
41
Baked beans
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
33%
Baked beans
104%
Tofu
Carbohydrates
22%
Baked beans
3%
Tofu
Fats
24%
Baked beans
40%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 408mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 5mg)
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

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. 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.