Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Broad bean raw
  5. Compare
  6. Broad bean raw vs. Tofu

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

Compare

How are broad bean raw and tofu different?

  • Broad bean raw is higher in folate, fiber, vitamin B2, and vitamin B3; however, tofu is richer in calcium, selenium, manganese, iron, phosphorus, and magnesium.
  • Daily need coverage for calcium for tofu is 65% higher.
  • Broad bean raw contains 6 times more vitamin B3 than tofu. While broad bean raw contains 2.249mg of vitamin B3, tofu contains only 0.381mg.
  • Tofu has a lower glycemic index (15) than broad bean raw (79).

Beans, fava, in pod, raw and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Tofu
Tofu
8
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 PotassiumPotassium +40.1%
Contains more MagnesiumMagnesium +75.8%
Contains more CalciumCalcium +1745.9%
Contains more IronIron +71.6%
Contains more ZincZinc +57%
Contains more PhosphorusPhosphorus +47.3%
Contains less SodiumSodium -44%
Contains more ManganeseManganese +78.7%
Contains more SeleniumSelenium +2075%
~equal in Copper ~0.378mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 CVitamin C +1750%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +184.3%
Contains more Vitamin B3Vitamin B3 +490.3%
Contains more Vitamin B5Vitamin B5 +69.2%
Contains more Vitamin B6Vitamin B6 +13%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +410.3%
Contains more Vitamin B1Vitamin B1 +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Tofu DV% diff.
Calcium 37mg 683mg 65%
Vitamin K 40.9µg 34%
Polyunsaturated fat 0.342g 4.921g 31%
Selenium 0.8µg 17.4µg 30%
Folate 148µg 29µg 30%
Manganese 0.661mg 1.181mg 23%
Fiber 7.5g 2.3g 21%
Protein 7.92g 17.27g 19%
Iron 1.55mg 2.66mg 14%
Vitamin B2 0.29mg 0.102mg 14%
Vitamin B3 2.249mg 0.381mg 12%
Fats 0.73g 8.72g 12%
Phosphorus 129mg 190mg 9%
Vitamin E 1.16mg 8%
Magnesium 33mg 58mg 6%
Monounsaturated fat 0.104g 1.925g 5%
Carbs 17.63g 2.78g 5%
Zinc 1mg 1.57mg 5%
Saturated fat 0.118g 1.261g 5%
Vitamin C 3.7mg 0.2mg 4%
Calories 88kcal 144kcal 3%
Copper 0.402mg 0.378mg 3%
Potassium 332mg 237mg 3%
Vitamin B1 0.133mg 0.158mg 2%
Vitamin A 17µg 2%
Vitamin B5 0.225mg 0.133mg 2%
Vitamin B6 0.104mg 0.092mg 1%
Net carbs 10.13g 0.48g N/A
Sugar 9.21g N/A
Sodium 25mg 14mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Tofu
Tofu
3
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 CarbsCarbs +534.2%
Contains more ProteinProtein +118.1%
Contains more FatsFats +1094.5%
Contains more OtherOther +25%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -90.6%
Contains more Mono. FatMonounsaturated fat +1751%
Contains more Poly. FatPolyunsaturated fat +1338.9%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.