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  6. Kidney beans vs. Tofu

Kidney beans vs. Tofu — In-Depth Nutrition Comparison

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The main differences between kidney beans and tofu

  • Kidney beans is richer in folate and fiber, yet tofu is richer in calcium, manganese, selenium, copper, phosphorus, iron, and zinc.
  • Daily need coverage for calcium for tofu is 65% higher.
  • Kidney beans contains 4 times more folate than tofu. Kidney beans contains 130µg of folate, while tofu contains 29µg.
  • Kidney beans contains less saturated fat.

Food types used in this article are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Tofu
Tofu
8
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 PotassiumPotassium +70.9%
Contains less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +38.1%
Contains more CalciumCalcium +1851.4%
Contains more IronIron +19.8%
Contains more CopperCopper +75%
Contains more ZincZinc +57%
Contains more PhosphorusPhosphorus +37.7%
Contains more ManganeseManganese +174.7%
Contains more SeleniumSelenium +1481.8%

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +51.7%
Contains more Vitamin B5Vitamin B5 +65.4%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +348.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +75.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Tofu DV% diff.
Calcium 35mg 683mg 65%
Manganese 0.43mg 1.181mg 33%
Polyunsaturated fat 0.278g 4.921g 31%
Selenium 1.1µg 17.4µg 30%
Folate 130µg 29µg 25%
Copper 0.216mg 0.378mg 18%
Protein 8.67g 17.27g 17%
Fiber 6.4g 2.3g 16%
Fats 0.5g 8.72g 13%
Phosphorus 138mg 190mg 7%
Carbs 22.8g 2.78g 7%
Vitamin K 8.4µg 7%
Choline 30.5mg 6%
Iron 2.22mg 2.66mg 6%
Saturated fat 0.073g 1.261g 5%
Monounsaturated fat 0.039g 1.925g 5%
Potassium 405mg 237mg 5%
Zinc 1mg 1.57mg 5%
Magnesium 42mg 58mg 4%
Vitamin B2 0.058mg 0.102mg 3%
Vitamin B5 0.22mg 0.133mg 2%
Vitamin B6 0.12mg 0.092mg 2%
Sodium 1mg 14mg 1%
Vitamin B3 0.578mg 0.381mg 1%
Vitamin C 1.2mg 0.2mg 1%
Calories 127kcal 144kcal 1%
Net carbs 16.4g 0.48g N/A
Sugar 0.32g N/A
Vitamin E 0.03mg 0%
Vitamin B1 0.16mg 0.158mg 0%
Tryptophan 0.104mg 0.235mg 0%
Threonine 0.319mg 0.785mg 0%
Isoleucine 0.41mg 0.849mg 0%
Leucine 0.736mg 1.392mg 0%
Lysine 0.607mg 0.883mg 0%
Methionine 0.113mg 0.211mg 0%
Phenylalanine 0.511mg 0.835mg 0%
Valine 0.5mg 0.87mg 0%
Histidine 0.238mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Tofu
Tofu
4
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 CarbsCarbs +720.1%
Contains more ProteinProtein +99.2%
Contains more FatsFats +1644%
Contains more OtherOther +28.4%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 -94.2%
Contains more Mono. FatMonounsaturated fat +4835.9%
Contains more Poly. FatPolyunsaturated fat +1670.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.