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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 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.

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.
Cranberry bean raw
Cranberry bean raw
7
:
3
Tofu
Tofu
Contains more Iron +88%
Contains more Magnesium +169%
Contains more Phosphorus +95.8%
Contains more Potassium +462%
Contains less Sodium -57.1%
Contains more Zinc +131.2%
Contains more Copper +110.1%
Contains more Calcium +437.8%
Contains more Manganese +28.4%
Contains more Selenium +37%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +88%
Contains more Magnesium +169%
Contains more Phosphorus +95.8%
Contains more Potassium +462%
Contains less Sodium -57.1%
Contains more Zinc +131.2%
Contains more Copper +110.1%
Contains more Calcium +437.8%
Contains more Manganese +28.4%
Contains more Selenium +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.
Cranberry bean raw
Cranberry bean raw
6
:
2
Tofu
Tofu
Contains more Vitamin B1 +372.8%
Contains more Vitamin B2 +108.8%
Contains more Vitamin B3 +281.9%
Contains more Vitamin B5 +462.4%
Contains more Vitamin B6 +235.9%
Contains more Folate +1982.8%
Contains more Vitamin A +8200%
Contains more Vitamin C +∞%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Tofu
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 B1 +372.8%
Contains more Vitamin B2 +108.8%
Contains more Vitamin B3 +281.9%
Contains more Vitamin B5 +462.4%
Contains more Vitamin B6 +235.9%
Contains more Folate +1982.8%
Contains more Vitamin A +8200%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
3
:
2
Tofu
Tofu
Contains more Protein +33.4%
Contains more Carbs +2060.1%
Contains more Other +135.7%
Contains more Fats +608.9%
Contains more Water +463.6%
Cranberry bean raw
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
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 Protein +33.4%
Contains more Carbs +2060.1%
Contains more Other +135.7%
Contains more Fats +608.9%
Contains more Water +463.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
1
:
2
Tofu
Tofu
Contains less Saturated Fat -74.9%
Contains more Monounsaturated Fat +1716%
Contains more Polyunsaturated fat +833.8%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -74.9%
Contains more Monounsaturated Fat +1716%
Contains more Polyunsaturated fat +833.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Tofu Opinion
Net carbs 35.35g 0.48g Cranberry bean raw
Protein 23.03g 17.27g Cranberry bean raw
Fats 1.23g 8.72g Tofu
Carbs 60.05g 2.78g Cranberry bean raw
Calories 335kcal 144kcal Cranberry bean raw
Fiber 24.7g 2.3g Cranberry bean raw
Calcium 127mg 683mg Tofu
Iron 5mg 2.66mg Cranberry bean raw
Magnesium 156mg 58mg Cranberry bean raw
Phosphorus 372mg 190mg Cranberry bean raw
Potassium 1332mg 237mg Cranberry bean raw
Sodium 6mg 14mg Cranberry bean raw
Zinc 3.63mg 1.57mg Cranberry bean raw
Copper 0.794mg 0.378mg Cranberry bean raw
Manganese 0.92mg 1.181mg Tofu
Selenium 12.7µg 17.4µg Tofu
Vitamin A 2IU 166IU Tofu
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.747mg 0.158mg Cranberry bean raw
Vitamin B2 0.213mg 0.102mg Cranberry bean raw
Vitamin B3 1.455mg 0.381mg Cranberry bean raw
Vitamin B5 0.748mg 0.133mg Cranberry bean raw
Vitamin B6 0.309mg 0.092mg Cranberry bean raw
Folate 604µg 29µg Cranberry bean raw
Tryptophan 0.273mg 0.235mg Cranberry bean raw
Threonine 0.969mg 0.785mg Cranberry bean raw
Isoleucine 1.017mg 0.849mg Cranberry bean raw
Leucine 1.838mg 1.392mg Cranberry bean raw
Lysine 1.58mg 0.883mg Cranberry bean raw
Methionine 0.346mg 0.211mg Cranberry bean raw
Phenylalanine 1.245mg 0.835mg Cranberry bean raw
Valine 1.205mg 0.87mg Cranberry bean raw
Histidine 0.641mg 0.431mg Cranberry bean raw
Saturated Fat 0.316g 1.261g Cranberry bean raw
Monounsaturated Fat 0.106g 1.925g Tofu
Polyunsaturated fat 0.527g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
69%
Cranberry bean raw
11%
Tofu
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
87%
Tofu

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 20)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.4)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 0.945g)
Which food is richer in vitamins?
Cranberry bean raw
Cranberry bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.