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  6. Baked beans vs. Tofu

Baked beans vs. Tofu — In-Depth Nutrition Comparison

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Important differences between baked beans and tofu

  • Baked beans have more fiber, folate, and potassium; however, tofu has more iron, calcium, manganese, and selenium.
  • Tofu's daily need coverage for iron is 42% more.
  • Baked beans have 60 times more sodium than tofu. Baked beans have 422mg of sodium, while tofu has 7mg.
  • Baked beans have a higher glycemic index than tofu.

The food varieties used in the comparison are Beans, baked, home prepared and Tofu, raw, regular, 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +43.3%
Contains more PotassiumPotassium +195.9%
Contains more PhosphorusPhosphorus +12.4%
Contains more CalciumCalcium +473.8%
Contains more IronIron +169.3%
Contains more CopperCopper +21.4%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +137.3%
Contains more SeleniumSelenium +56.1%
~equal in Zinc ~0.8mg

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin B1Vitamin B1 +67.9%
Contains more Vitamin B3Vitamin B3 +109.2%
Contains more Vitamin B5Vitamin B5 +127.9%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more FolateFolate +220%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Tofu DV% diff.
Iron 1.99mg 5.36mg 42%
Calcium 61mg 350mg 29%
Fiber 5.5g 0.3g 21%
Sodium 422mg 7mg 18%
Manganese 0.255mg 0.605mg 15%
Polyunsaturated fat 0.74g 2.699g 13%
Folate 48µg 15µg 8%
Carbs 21.63g 1.87g 7%
Potassium 358mg 121mg 7%
Saturated fat 1.948g 0.691g 6%
Selenium 5.7µg 8.9µg 6%
Vitamin B1 0.136mg 0.081mg 5%
Choline 28.8mg 5%
Protein 5.54g 8.08g 5%
Calories 155kcal 76kcal 4%
Copper 0.159mg 0.193mg 4%
Monounsaturated fat 2.133g 1.056g 3%
Magnesium 43mg 30mg 3%
Vitamin B6 0.09mg 0.047mg 3%
Phosphorus 109mg 97mg 2%
Vitamin B5 0.155mg 0.068mg 2%
Vitamin K 2.4µg 2%
Cholesterol 5mg 0mg 2%
Zinc 0.73mg 0.8mg 1%
Fats 5.15g 4.78g 1%
Vitamin C 1.1mg 0.1mg 1%
Vitamin B3 0.408mg 0.195mg 1%
Net carbs 16.13g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin B2 0.049mg 0.052mg 0%
Tryptophan 0.067mg 0.12mg 0%
Threonine 0.228mg 0.402mg 0%
Isoleucine 0.242mg 0.435mg 0%
Leucine 0.428mg 0.713mg 0%
Lysine 0.379mg 0.452mg 0%
Methionine 0.086mg 0.108mg 0%
Phenylalanine 0.287mg 0.428mg 0%
Valine 0.282mg 0.446mg 0%
Histidine 0.153mg 0.221mg 0%

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
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +1056.7%
Contains more OtherOther +248.6%
Contains more ProteinProtein +45.8%
Contains more WaterWater +29.7%
~equal in Fats ~4.78g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +102%
Contains less Sat. FatSaturated fat -64.5%
Contains more Poly. FatPolyunsaturated fat +264.7%

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/172476/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.