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Cranberry bean vs Tofu - In-Depth Nutrition Comparison

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What are the main differences between Cranberry bean and Tofu?

  • Cranberry bean is richer in Folate, Fiber, Copper, Vitamin B1, Phosphorus, Potassium, Magnesium, Zinc, and Vitamin B6, while Tofu is higher in Calcium.
  • Cranberry bean's daily need coverage for Folate is 147% higher.
  • Tofu has 82 times less Fiber than Cranberry bean. Cranberry bean has 24.7g of Fiber, while Tofu has 0.3g.

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

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Cranberry bean 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 +1000.8%
Contains more Magnesium +420%
Contains more Copper +311.4%
Contains more Zinc +353.8%
Contains more Phosphorus +283.5%
Contains less Sodium -14.3%
Contains more Calcium +175.6%
Equal in Iron - 5.36
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +1000.8%
Contains more Magnesium +420%
Contains more Copper +311.4%
Contains more Zinc +353.8%
Contains more Phosphorus +283.5%
Contains less Sodium -14.3%
Contains more Calcium +175.6%
Equal in Iron - 5.36

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 B1 +822.2%
Contains more Vitamin B2 +309.6%
Contains more Vitamin B3 +646.2%
Contains more Vitamin B5 +1000%
Contains more Vitamin B6 +557.4%
Contains more Folate +3926.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +4150%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin B1 +822.2%
Contains more Vitamin B2 +309.6%
Contains more Vitamin B3 +646.2%
Contains more Vitamin B5 +1000%
Contains more Vitamin B6 +557.4%
Contains more Folate +3926.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +4150%

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
69
Cranberry bean
6
Tofu
Mineral Summary Score
122
Cranberry bean
58
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
138%
Cranberry bean
48%
Tofu
Carbohydrates
60%
Cranberry bean
2%
Tofu
Fats
6%
Cranberry bean
22%
Tofu

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.
Cranberry bean Tofu
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.375g)
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.
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.

All nutrients comparison - raw data values

Nutrient Cranberry bean Tofu Opinion
Calories 335 76 Cranberry bean
Protein 23.03 8.08 Cranberry bean
Fats 1.23 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 60.05 1.87 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5 5.36 Tofu
Calcium 127 350 Tofu
Potassium 1332 121 Cranberry bean
Magnesium 156 30 Cranberry bean
Sugar 0.62 Cranberry bean
Fiber 24.7 0.3 Cranberry bean
Copper 0.794 0.193 Cranberry bean
Zinc 3.63 0.8 Cranberry bean
Starch
Phosphorus 372 97 Cranberry bean
Sodium 6 7 Cranberry bean
Vitamin A 2 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.747 0.081 Cranberry bean
Vitamin B2 0.213 0.052 Cranberry bean
Vitamin B3 1.455 0.195 Cranberry bean
Vitamin B5 0.748 0.068 Cranberry bean
Vitamin B6 0.309 0.047 Cranberry bean
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 604 15 Cranberry bean
Trans Fat 0 0
Saturated Fat 0.316 0.691 Cranberry bean
Monounsaturated Fat 0.106 1.056 Tofu
Polyunsaturated fat 0.527 2.699 Tofu
Tryptophan 0.273 0.12 Cranberry bean
Threonine 0.969 0.402 Cranberry bean
Isoleucine 1.017 0.435 Cranberry bean
Leucine 1.838 0.713 Cranberry bean
Lysine 1.58 0.452 Cranberry bean
Methionine 0.346 0.108 Cranberry bean
Phenylalanine 1.245 0.428 Cranberry bean
Valine 1.205 0.446 Cranberry bean
Histidine 0.641 0.221 Cranberry bean
Fructose

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. Cranberry bean - 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.