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

Significant differences between broad bean raw and tofu

  • Broad bean raw has more folate, vitamin K, fiber, copper, vitamin B2, vitamin B3, and vitamin E; however, tofu is richer in iron, calcium, and selenium.
  • Tofu covers your daily iron needs 48% more than broad bean raw.
  • Tofu has 116 times less vitamin E than broad bean raw. Broad bean raw has 1.16mg of vitamin E, while tofu has 0.01mg.
  • Broad bean raw has a higher glycemic index. The glycemic index of broad bean raw is 79, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Beans, fava, in pod, raw and Tofu, raw, regular, prepared with calcium sulfate.

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
4
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 PotassiumPotassium +174.4%
Contains more CopperCopper +108.3%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +33%
Contains more CalciumCalcium +845.9%
Contains more IronIron +245.8%
Contains less SodiumSodium -72%
Contains more SeleniumSelenium +1012.5%
~equal in Magnesium ~30mg
~equal in Manganese ~0.605mg

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +3600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11500%
Contains more Vitamin B1Vitamin B1 +64.2%
Contains more Vitamin B2Vitamin B2 +457.7%
Contains more Vitamin B3Vitamin B3 +1053.3%
Contains more Vitamin B5Vitamin B5 +230.9%
Contains more Vitamin B6Vitamin B6 +121.3%
Contains more Vitamin KVitamin K +1604.2%
Contains more FolateFolate +886.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Tofu DV% diff.
Iron 1.55mg 5.36mg 48%
Folate 148µg 15µg 33%
Vitamin K 40.9µg 2.4µg 32%
Calcium 37mg 350mg 31%
Fiber 7.5g 0.3g 29%
Copper 0.402mg 0.193mg 23%
Vitamin B2 0.29mg 0.052mg 18%
Polyunsaturated fat 0.342g 2.699g 16%
Selenium 0.8µg 8.9µg 15%
Vitamin B3 2.249mg 0.195mg 13%
Vitamin E 1.16mg 0.01mg 8%
Fats 0.73g 4.78g 6%
Potassium 332mg 121mg 6%
Carbs 17.63g 1.87g 5%
Phosphorus 129mg 97mg 5%
Choline 28.8mg 5%
Vitamin B1 0.133mg 0.081mg 4%
Vitamin C 3.7mg 0.1mg 4%
Vitamin B6 0.104mg 0.047mg 4%
Saturated fat 0.118g 0.691g 3%
Vitamin B5 0.225mg 0.068mg 3%
Vitamin A 17µg 2%
Manganese 0.661mg 0.605mg 2%
Zinc 1mg 0.8mg 2%
Monounsaturated fat 0.104g 1.056g 2%
Calories 88kcal 76kcal 1%
Sodium 25mg 7mg 1%
Magnesium 33mg 30mg 1%
Protein 7.92g 8.08g 0%
Net carbs 10.13g 1.57g N/A
Sugar 9.21g 0.62g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 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
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 CarbsCarbs +842.8%
Contains more OtherOther +55.6%
Contains more FatsFats +554.8%
Contains more WaterWater +16.5%
~equal in Protein ~8.08g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -82.9%
Contains more Mono. FatMonounsaturated fat +915.4%
Contains more Poly. FatPolyunsaturated fat +689.2%

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/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.