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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 for 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.
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
3
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 MagnesiumMagnesium +366.7%
Contains more PotassiumPotassium +1062%
Contains more IronIron +53%
Contains more CopperCopper +396.4%
Contains more ZincZinc +248.8%
Contains more PhosphorusPhosphorus +319.6%
Contains more ManganeseManganese +68.8%
Contains more CalciumCalcium +144.8%
Contains less SodiumSodium -70.8%
Contains more SeleniumSelenium +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.
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
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 +4400%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +553.1%
Contains more Vitamin B2Vitamin B2 +321.2%
Contains more Vitamin B3Vitamin B3 +956.4%
Contains more Vitamin B5Vitamin B5 +1047.1%
Contains more Vitamin B6Vitamin B6 +744.7%
Contains more Vitamin KVitamin K +691.7%
Contains more FolateFolate +2526.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Tofu DV% diff.
Fiber 24.9g 0.3g 98%
Folate 394µg 15µg 95%
Copper 0.958mg 0.193mg 85%
Phosphorus 407mg 97mg 44%
Potassium 1406mg 121mg 38%
Vitamin B1 0.529mg 0.081mg 37%
Iron 8.2mg 5.36mg 36%
Protein 23.58g 8.08g 31%
Vitamin B6 0.397mg 0.047mg 27%
Magnesium 140mg 30mg 26%
Calcium 143mg 350mg 21%
Carbs 60.01g 1.87g 19%
Zinc 2.79mg 0.8mg 18%
Manganese 1.021mg 0.605mg 18%
Polyunsaturated fat 0.457g 2.699g 15%
Vitamin K 19µg 2.4µg 14%
Vitamin B5 0.78mg 0.068mg 14%
Vitamin B2 0.219mg 0.052mg 13%
Calories 333kcal 76kcal 13%
Vitamin B3 2.06mg 0.195mg 12%
Selenium 3.2µg 8.9µg 10%
Fats 0.83g 4.78g 6%
Vitamin C 4.5mg 0.1mg 5%
Choline 28.8mg 5%
Saturated fat 0.12g 0.691g 3%
Monounsaturated fat 0.064g 1.056g 2%
Sodium 24mg 7mg 1%
Vitamin E 0.22mg 0.01mg 1%
Net carbs 35.11g 1.57g N/A
Sugar 2.23g 0.62g N/A
Tryptophan 0.279mg 0.12mg 0%
Threonine 0.992mg 0.402mg 0%
Isoleucine 1.041mg 0.435mg 0%
Leucine 1.882mg 0.713mg 0%
Lysine 1.618mg 0.452mg 0%
Methionine 0.355mg 0.108mg 0%
Phenylalanine 1.275mg 0.428mg 0%
Valine 1.233mg 0.446mg 0%
Histidine 0.656mg 0.221mg 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
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 ProteinProtein +191.8%
Contains more CarbsCarbs +3109.1%
Contains more OtherOther +431.9%
Contains more FatsFats +475.9%
Contains more WaterWater +619.6%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -82.6%
Contains more Mono. FatMonounsaturated fat +1550%
Contains more Poly. FatPolyunsaturated fat +490.6%

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.