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  6. Cranberry bean raw vs. Tofu

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

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What are the main differences between cranberry bean raw and tofu?

  • Cranberry bean raw is richer in folate, fiber, copper, vitamin B1, phosphorus, potassium, magnesium, zinc, and vitamin B6, while tofu is higher in calcium.
  • Cranberry bean raw's daily need coverage for folate is 147% higher.
  • Tofu has 82 times less fiber than cranberry bean raw. Cranberry bean raw has 24.7g of fiber, while tofu has 0.3g.
  • Cranberry bean raw has a higher glycemic index (35) than tofu (15).

We used Beans, cranberry (roman), mature seeds, raw and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

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
1
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 +420%
Contains more PotassiumPotassium +1000.8%
Contains more CopperCopper +311.4%
Contains more ZincZinc +353.8%
Contains more PhosphorusPhosphorus +283.5%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +52.1%
Contains more SeleniumSelenium +42.7%
Contains more CalciumCalcium +175.6%
~equal in Iron ~5.36mg

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
4
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 B1Vitamin B1 +822.2%
Contains more Vitamin B2Vitamin B2 +309.6%
Contains more Vitamin B3Vitamin B3 +646.2%
Contains more Vitamin B5Vitamin B5 +1000%
Contains more Vitamin B6Vitamin B6 +557.4%
Contains more FolateFolate +3926.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Tofu DV% diff.
Folate 604µg 15µg 147%
Fiber 24.7g 0.3g 98%
Copper 0.794mg 0.193mg 67%
Vitamin B1 0.747mg 0.081mg 56%
Phosphorus 372mg 97mg 39%
Potassium 1332mg 121mg 36%
Magnesium 156mg 30mg 30%
Protein 23.03g 8.08g 30%
Zinc 3.63mg 0.8mg 26%
Calcium 127mg 350mg 22%
Vitamin B6 0.309mg 0.047mg 20%
Carbs 60.05g 1.87g 19%
Manganese 0.92mg 0.605mg 14%
Polyunsaturated fat 0.527g 2.699g 14%
Vitamin B5 0.748mg 0.068mg 14%
Calories 335kcal 76kcal 13%
Vitamin B2 0.213mg 0.052mg 12%
Vitamin B3 1.455mg 0.195mg 8%
Selenium 12.7µg 8.9µg 7%
Fats 1.23g 4.78g 5%
Iron 5mg 5.36mg 5%
Choline 28.8mg 5%
Saturated fat 0.316g 0.691g 2%
Vitamin K 2.4µg 2%
Monounsaturated fat 0.106g 1.056g 2%
Vitamin C 0mg 0.1mg 0%
Net carbs 35.35g 1.57g N/A
Sugar 0.62g N/A
Sodium 6mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.273mg 0.12mg 0%
Threonine 0.969mg 0.402mg 0%
Isoleucine 1.017mg 0.435mg 0%
Leucine 1.838mg 0.713mg 0%
Lysine 1.58mg 0.452mg 0%
Methionine 0.346mg 0.108mg 0%
Phenylalanine 1.245mg 0.428mg 0%
Valine 1.205mg 0.446mg 0%
Histidine 0.641mg 0.221mg 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
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 ProteinProtein +185%
Contains more CarbsCarbs +3111.2%
Contains more OtherOther +358.3%
Contains more FatsFats +288.6%
Contains more WaterWater +582.4%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -54.3%
Contains more Mono. FatMonounsaturated fat +896.2%
Contains more Poly. FatPolyunsaturated fat +412.1%

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/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.