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  6. Kidney beans raw vs. Tofu

Kidney beans raw vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between kidney beans raw and tofu

  • Kidney beans raw has more folate, fiber, iron, copper, potassium, phosphorus, vitamin B1, and vitamin B6; however, tofu is higher in calcium and selenium.
  • Kidney beans raw covers your daily need for folate, 91% more than tofu.
  • Kidney beans raw has 11 times more fiber than tofu. While kidney beans raw 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 beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Tofu
Tofu
4
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 MagnesiumMagnesium +141.4%
Contains more PotassiumPotassium +493.2%
Contains more IronIron +208.3%
Contains more CopperCopper +153.4%
Contains more ZincZinc +77.7%
Contains more PhosphorusPhosphorus +114.2%
Contains more CalciumCalcium +377.6%
Contains less SodiumSodium -41.7%
Contains more ManganeseManganese +15.7%
Contains more SeleniumSelenium +443.8%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Tofu
Tofu
0
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 +2150%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +234.8%
Contains more Vitamin B2Vitamin B2 +114.7%
Contains more Vitamin B3Vitamin B3 +440.7%
Contains more Vitamin B5Vitamin B5 +486.5%
Contains more Vitamin B6Vitamin B6 +331.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1258.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Tofu DV% diff.
Folate 394µg 29µg 91%
Fiber 24.9g 2.3g 90%
Iron 8.2mg 2.66mg 69%
Copper 0.958mg 0.378mg 64%
Calcium 143mg 683mg 54%
Potassium 1406mg 237mg 34%
Phosphorus 407mg 190mg 31%
Vitamin B1 0.529mg 0.158mg 31%
Polyunsaturated fat 0.457g 4.921g 30%
Selenium 3.2µg 17.4µg 26%
Vitamin B6 0.397mg 0.092mg 23%
Magnesium 140mg 58mg 20%
Carbs 60.01g 2.78g 19%
Vitamin K 19µg 16%
Protein 23.58g 17.27g 13%
Vitamin B5 0.78mg 0.133mg 13%
Fats 0.83g 8.72g 12%
Zinc 2.79mg 1.57mg 11%
Vitamin B3 2.06mg 0.381mg 10%
Calories 333kcal 144kcal 9%
Vitamin B2 0.219mg 0.102mg 9%
Manganese 1.021mg 1.181mg 7%
Saturated fat 0.12g 1.261g 5%
Monounsaturated fat 0.064g 1.925g 5%
Vitamin C 4.5mg 0.2mg 5%
Vitamin E 0.22mg 1%
Net carbs 35.11g 0.48g N/A
Sugar 2.23g N/A
Sodium 24mg 14mg 0%
Tryptophan 0.279mg 0.235mg 0%
Threonine 0.992mg 0.785mg 0%
Isoleucine 1.041mg 0.849mg 0%
Leucine 1.882mg 1.392mg 0%
Lysine 1.618mg 0.883mg 0%
Methionine 0.355mg 0.211mg 0%
Phenylalanine 1.275mg 0.835mg 0%
Valine 1.233mg 0.87mg 0%
Histidine 0.656mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Tofu
2
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 ProteinProtein +36.5%
Contains more CarbsCarbs +2058.6%
Contains more OtherOther +173.6%
Contains more FatsFats +950.6%
Contains more WaterWater +494.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -90.5%
Contains more Mono. FatMonounsaturated fat +2907.8%
Contains more Poly. FatPolyunsaturated fat +976.8%

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. Kidney beans raw - 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.