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  6. Cranberry bean raw vs. Tofu

Cranberry bean raw vs. Tofu — In-Depth Nutrition Comparison

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A recap on the differences between cranberry bean raw and tofu

  • Cranberry bean raw is higher in folate, fiber, vitamin B1, copper, potassium, iron, phosphorus, magnesium, and zinc, yet tofu is higher in calcium.
  • Cranberry bean raw covers your daily folate needs 144% more than tofu.
  • Cranberry bean raw contains 11 times more fiber than tofu. While cranberry bean raw contains 24.7g of fiber, tofu contains only 2.3g.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Tofu
Tofu
3
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 MagnesiumMagnesium +169%
Contains more PotassiumPotassium +462%
Contains more IronIron +88%
Contains more CopperCopper +110.1%
Contains more ZincZinc +131.2%
Contains more PhosphorusPhosphorus +95.8%
Contains less SodiumSodium -57.1%
Contains more CalciumCalcium +437.8%
Contains more ManganeseManganese +28.4%
Contains more SeleniumSelenium +37%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Tofu
Tofu
1
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% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin B1Vitamin B1 +372.8%
Contains more Vitamin B2Vitamin B2 +108.8%
Contains more Vitamin B3Vitamin B3 +281.9%
Contains more Vitamin B5Vitamin B5 +462.4%
Contains more Vitamin B6Vitamin B6 +235.9%
Contains more FolateFolate +1982.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Tofu DV% diff.
Folate 604µg 29µg 144%
Fiber 24.7g 2.3g 90%
Calcium 127mg 683mg 56%
Vitamin B1 0.747mg 0.158mg 49%
Copper 0.794mg 0.378mg 46%
Potassium 1332mg 237mg 32%
Iron 5mg 2.66mg 29%
Polyunsaturated fat 0.527g 4.921g 29%
Phosphorus 372mg 190mg 26%
Magnesium 156mg 58mg 23%
Carbs 60.05g 2.78g 19%
Zinc 3.63mg 1.57mg 19%
Vitamin B6 0.309mg 0.092mg 17%
Protein 23.03g 17.27g 12%
Fats 1.23g 8.72g 12%
Vitamin B5 0.748mg 0.133mg 12%
Manganese 0.92mg 1.181mg 11%
Calories 335kcal 144kcal 10%
Vitamin B2 0.213mg 0.102mg 9%
Selenium 12.7µg 17.4µg 9%
Vitamin B3 1.455mg 0.381mg 7%
Monounsaturated fat 0.106g 1.925g 5%
Saturated fat 0.316g 1.261g 4%
Vitamin C 0mg 0.2mg 0%
Net carbs 35.35g 0.48g N/A
Sodium 6mg 14mg 0%
Tryptophan 0.273mg 0.235mg 0%
Threonine 0.969mg 0.785mg 0%
Isoleucine 1.017mg 0.849mg 0%
Leucine 1.838mg 1.392mg 0%
Lysine 1.58mg 0.883mg 0%
Methionine 0.346mg 0.211mg 0%
Phenylalanine 1.245mg 0.835mg 0%
Valine 1.205mg 0.87mg 0%
Histidine 0.641mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Tofu
Tofu
2
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 ProteinProtein +33.4%
Contains more CarbsCarbs +2060.1%
Contains more OtherOther +135.7%
Contains more FatsFats +608.9%
Contains more WaterWater +463.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -74.9%
Contains more Mono. FatMonounsaturated fat +1716%
Contains more Poly. FatPolyunsaturated fat +833.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.