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Broad bean vs Tofu - In-Depth Nutrition Comparison

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How are Broad bean and Tofu different?

  • Broad bean 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 from Tofu is 65% higher.
  • Broad bean contains 6 times more Vitamin B3 than Tofu. While Broad bean contains 2.249mg of Vitamin B3, Tofu contains only 0.381mg.

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

Infographic

Broad 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 +40.1%
Contains more Calcium +1745.9%
Contains more Iron +71.6%
Contains more Magnesium +75.8%
Contains more Phosphorus +47.3%
Contains less Sodium -44%
Contains more Zinc +57%
Equal in Copper - 0.378
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 59% 24% 56% 30% 4% 28% 134%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Potassium +40.1%
Contains more Calcium +1745.9%
Contains more Iron +71.6%
Contains more Magnesium +75.8%
Contains more Phosphorus +47.3%
Contains less Sodium -44%
Contains more Zinc +57%
Equal in Copper - 0.378

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
:
1
Tofu
Contains more Vitamin A +100.6%
Contains more Vitamin C +1750%
Contains more Vitamin B2 +184.3%
Contains more Vitamin B3 +490.3%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B6 +13%
Contains more Folate +410.3%
Contains more Vitamin B1 +18.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
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 A +100.6%
Contains more Vitamin C +1750%
Contains more Vitamin B2 +184.3%
Contains more Vitamin B3 +490.3%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B6 +13%
Contains more Folate +410.3%
Contains more Vitamin B1 +18.8%

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

All nutrients comparison - raw data values

Nutrient Broad bean Tofu Opinion
Net carbs 10.13g 0.48g Broad bean
Protein 7.92g 17.27g Tofu
Fats 0.73g 8.72g Tofu
Carbs 17.63g 2.78g Broad bean
Calories 88kcal 144kcal Tofu
Starch g g
Fructose g g
Sugar 9.21g g Tofu
Fiber 7.5g 2.3g Broad bean
Calcium 37mg 683mg Tofu
Iron 1.55mg 2.66mg Tofu
Magnesium 33mg 58mg Tofu
Phosphorus 129mg 190mg Tofu
Potassium 332mg 237mg Broad bean
Sodium 25mg 14mg Tofu
Zinc 1mg 1.57mg Tofu
Copper 0.402mg 0.378mg Broad bean
Vitamin A 333IU 166IU Broad bean
Vitamin E 1.16mg mg Broad bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.7mg 0.2mg Broad bean
Vitamin B1 0.133mg 0.158mg Tofu
Vitamin B2 0.29mg 0.102mg Broad bean
Vitamin B3 2.249mg 0.381mg Broad bean
Vitamin B5 0.225mg 0.133mg Broad bean
Vitamin B6 0.104mg 0.092mg Broad bean
Folate 148µg 29µg Broad bean
Vitamin B12 0µg 0µg
Vitamin K 40.9µg µg Broad bean
Tryptophan mg 0.235mg Tofu
Threonine mg 0.785mg Tofu
Isoleucine mg 0.849mg Tofu
Leucine mg 1.392mg Tofu
Lysine mg 0.883mg Tofu
Methionine mg 0.211mg Tofu
Phenylalanine mg 0.835mg Tofu
Valine mg 0.87mg Tofu
Histidine mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.118g 1.261g Broad bean
Monounsaturated Fat 0.104g 1.925g Tofu
Polyunsaturated fat 0.342g 4.921g Tofu

Which food is preferable for your diet?

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

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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
37
Broad bean
11
Tofu
Mineral Summary Score
43
Broad bean
77
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
48%
Broad bean
104%
Tofu
Carbohydrates
18%
Broad bean
3%
Tofu
Fats
3%
Broad bean
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 9.21g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 64)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 1.143g)
Which food is richer in vitamins?
Broad bean
Broad bean is relatively richer in vitamins
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

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. Broad bean - 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.