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  6. Kidney beans raw vs. Tofu

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

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The main differences between Kidney beans raw and Tofu

  • Kidney beans raw is richer in Fiber, Folate, Copper, Phosphorus, Potassium, Vitamin B1, Iron, Vitamin B6, and Magnesium, yet Tofu is richer in Calcium.
  • Daily need coverage for Fiber from Kidney beans raw is 98% higher.
  • Kidney beans raw contains 26 times more Folate than Tofu. Kidney beans raw contains 394µg of Folate, while Tofu contains 15µg.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Tofu, raw, regular, 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.
Kidney beans raw
Kidney beans raw
7
:
3
Tofu
Tofu
Contains more Iron +53%
Contains more Magnesium +366.7%
Contains more Phosphorus +319.6%
Contains more Potassium +1062%
Contains more Zinc +248.8%
Contains more Copper +396.4%
Contains more Manganese +68.8%
Contains more Calcium +144.8%
Contains less Sodium -70.8%
Contains more Selenium +178.1%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Iron +53%
Contains more Magnesium +366.7%
Contains more Phosphorus +319.6%
Contains more Potassium +1062%
Contains more Zinc +248.8%
Contains more Copper +396.4%
Contains more Manganese +68.8%
Contains more Calcium +144.8%
Contains less Sodium -70.8%
Contains more Selenium +178.1%

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.
Kidney beans raw
Kidney beans raw
9
:
1
Tofu
Tofu
Contains more Vitamin E +2100%
Contains more Vitamin C +4400%
Contains more Vitamin B1 +553.1%
Contains more Vitamin B2 +321.2%
Contains more Vitamin B3 +956.4%
Contains more Vitamin B5 +1047.1%
Contains more Vitamin B6 +744.7%
Contains more Folate +2526.7%
Contains more Vitamin K +691.7%
Contains more Vitamin A +∞%
Kidney beans raw
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 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +2100%
Contains more Vitamin C +4400%
Contains more Vitamin B1 +553.1%
Contains more Vitamin B2 +321.2%
Contains more Vitamin B3 +956.4%
Contains more Vitamin B5 +1047.1%
Contains more Vitamin B6 +744.7%
Contains more Folate +2526.7%
Contains more Vitamin K +691.7%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Tofu
Tofu
Contains more Protein +191.8%
Contains more Carbs +3109.1%
Contains more Other +431.9%
Contains more Fats +475.9%
Contains more Water +619.6%
Kidney beans raw
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
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 Protein +191.8%
Contains more Carbs +3109.1%
Contains more Other +431.9%
Contains more Fats +475.9%
Contains more Water +619.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Tofu
Tofu
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +1550%
Contains more Polyunsaturated fat +490.6%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +1550%
Contains more Polyunsaturated fat +490.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw 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 beans raw Tofu Opinion
Net carbs 35.11g 1.57g Kidney beans raw
Protein 23.58g 8.08g Kidney beans raw
Fats 0.83g 4.78g Tofu
Carbs 60.01g 1.87g Kidney beans raw
Calories 333kcal 76kcal Kidney beans raw
Sugar 2.23g 0.62g Tofu
Fiber 24.9g 0.3g Kidney beans raw
Calcium 143mg 350mg Tofu
Iron 8.2mg 5.36mg Kidney beans raw
Magnesium 140mg 30mg Kidney beans raw
Phosphorus 407mg 97mg Kidney beans raw
Potassium 1406mg 121mg Kidney beans raw
Sodium 24mg 7mg Tofu
Zinc 2.79mg 0.8mg Kidney beans raw
Copper 0.958mg 0.193mg Kidney beans raw
Manganese 1.021mg 0.605mg Kidney beans raw
Selenium 3.2µg 8.9µg Tofu
Vitamin A 0IU 85IU Tofu
Vitamin E 0.22mg 0.01mg Kidney beans raw
Vitamin C 4.5mg 0.1mg Kidney beans raw
Vitamin B1 0.529mg 0.081mg Kidney beans raw
Vitamin B2 0.219mg 0.052mg Kidney beans raw
Vitamin B3 2.06mg 0.195mg Kidney beans raw
Vitamin B5 0.78mg 0.068mg Kidney beans raw
Vitamin B6 0.397mg 0.047mg Kidney beans raw
Folate 394µg 15µg Kidney beans raw
Vitamin K 19µg 2.4µg Kidney beans raw
Tryptophan 0.279mg 0.12mg Kidney beans raw
Threonine 0.992mg 0.402mg Kidney beans raw
Isoleucine 1.041mg 0.435mg Kidney beans raw
Leucine 1.882mg 0.713mg Kidney beans raw
Lysine 1.618mg 0.452mg Kidney beans raw
Methionine 0.355mg 0.108mg Kidney beans raw
Phenylalanine 1.275mg 0.428mg Kidney beans raw
Valine 1.233mg 0.446mg Kidney beans raw
Histidine 0.656mg 0.221mg Kidney beans raw
Saturated Fat 0.12g 0.691g Kidney beans raw
Monounsaturated Fat 0.064g 1.056g Tofu
Polyunsaturated fat 0.457g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw 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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Kidney beans raw
6%
Tofu
Minerals Daily Need Coverage Score
130%
Kidney beans raw
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 17mg)
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 beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.571g)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/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.