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Kidney bean vs Tofu - In-Depth Nutrition Comparison

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Summary of differences between Kidney bean and Tofu

  • Kidney bean has more Folate, Fiber, Iron, Copper, Potassium, Phosphorus, Vitamin B1, and Vitamin B6, however Tofu is higher in Calcium, and Selenium.
  • Kidney bean covers your daily need of Folate 91% more than Tofu.
  • Kidney bean has 11 times more Fiber than Tofu. While Kidney bean has 24.9g of Fiber, Tofu has only 2.3g.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Kidney bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
6
:
2
Tofu
Tofu
Contains more Iron +208.3%
Contains more Magnesium +141.4%
Contains more Phosphorus +114.2%
Contains more Potassium +493.2%
Contains more Zinc +77.7%
Contains more Copper +153.4%
Contains more Calcium +377.6%
Contains less Sodium -41.7%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +208.3%
Contains more Magnesium +141.4%
Contains more Phosphorus +114.2%
Contains more Potassium +493.2%
Contains more Zinc +77.7%
Contains more Copper +153.4%
Contains more Calcium +377.6%
Contains less Sodium -41.7%

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
Kidney bean
Kidney bean
9
:
1
Tofu
Tofu
Contains more Vitamin C +2150%
Contains more Vitamin B1 +234.8%
Contains more Vitamin B2 +114.7%
Contains more Vitamin B3 +440.7%
Contains more Vitamin B5 +486.5%
Contains more Vitamin B6 +331.5%
Contains more Folate +1258.6%
Contains more Vitamin A +∞%
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Tofu
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 C +2150%
Contains more Vitamin B1 +234.8%
Contains more Vitamin B2 +114.7%
Contains more Vitamin B3 +440.7%
Contains more Vitamin B5 +486.5%
Contains more Vitamin B6 +331.5%
Contains more Folate +1258.6%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
3
:
2
Tofu
Tofu
Contains more Protein +36.5%
Contains more Carbs +2058.6%
Contains more Other +173.6%
Contains more Fats +950.6%
Contains more Water +494.3%
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Tofu
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 Protein +36.5%
Contains more Carbs +2058.6%
Contains more Other +173.6%
Contains more Fats +950.6%
Contains more Water +494.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
1
:
2
Tofu
Tofu
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +2907.8%
Contains more Polyunsaturated fat +976.8%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +2907.8%
Contains more Polyunsaturated fat +976.8%

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.
Kidney 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Tofu Opinion
Net carbs 35.11g 0.48g Kidney bean
Protein 23.58g 17.27g Kidney bean
Fats 0.83g 8.72g Tofu
Carbs 60.01g 2.78g Kidney bean
Calories 333kcal 144kcal Kidney bean
Sugar 2.23g Tofu
Fiber 24.9g 2.3g Kidney bean
Calcium 143mg 683mg Tofu
Iron 8.2mg 2.66mg Kidney bean
Magnesium 140mg 58mg Kidney bean
Phosphorus 407mg 190mg Kidney bean
Potassium 1406mg 237mg Kidney bean
Sodium 24mg 14mg Tofu
Zinc 2.79mg 1.57mg Kidney bean
Copper 0.958mg 0.378mg Kidney bean
Vitamin A 0IU 166IU Tofu
Vitamin E 0.22mg Kidney bean
Vitamin C 4.5mg 0.2mg Kidney bean
Vitamin B1 0.529mg 0.158mg Kidney bean
Vitamin B2 0.219mg 0.102mg Kidney bean
Vitamin B3 2.06mg 0.381mg Kidney bean
Vitamin B5 0.78mg 0.133mg Kidney bean
Vitamin B6 0.397mg 0.092mg Kidney bean
Folate 394µg 29µg Kidney bean
Vitamin K 19µg Kidney bean
Tryptophan 0.279mg 0.235mg Kidney bean
Threonine 0.992mg 0.785mg Kidney bean
Isoleucine 1.041mg 0.849mg Kidney bean
Leucine 1.882mg 1.392mg Kidney bean
Lysine 1.618mg 0.883mg Kidney bean
Methionine 0.355mg 0.211mg Kidney bean
Phenylalanine 1.275mg 0.835mg Kidney bean
Valine 1.233mg 0.87mg Kidney bean
Histidine 0.656mg 0.431mg Kidney bean
Saturated Fat 0.12g 1.261g Kidney bean
Monounsaturated Fat 0.064g 1.925g Tofu
Polyunsaturated fat 0.457g 4.921g Tofu

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
11%
Tofu
Minerals Daily Need Coverage Score
143%
Kidney bean
77%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 7)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.2)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 1.141g)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.