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Kidney bean vs Tofu - In-Depth Nutrition Comparison

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The main differences between Kidney bean and Tofu

  • Kidney bean 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 bean is 98% higher.
  • Kidney bean contains 26 times more Folate than Tofu. Kidney bean 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 bean vs Tofu infographic
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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
:
2
Tofu
Contains more Iron +53%
Contains more Potassium +1062%
Contains more Magnesium +366.7%
Contains more Copper +396.4%
Contains more Zinc +248.8%
Contains more Phosphorus +319.6%
Contains more Calcium +144.8%
Contains less Sodium -70.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Iron +53%
Contains more Potassium +1062%
Contains more Magnesium +366.7%
Contains more Copper +396.4%
Contains more Zinc +248.8%
Contains more Phosphorus +319.6%
Contains more Calcium +144.8%
Contains less Sodium -70.8%

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
:
1
Tofu
Contains more Vitamin C +4400%
Contains more Vitamin E +2100%
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 Vitamin K +691.7%
Contains more Folate +2526.7%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin C +4400%
Contains more Vitamin E +2100%
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 Vitamin K +691.7%
Contains more Folate +2526.7%
Contains more Vitamin A +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
60
Kidney bean
6
Tofu
Mineral Summary Score
143
Kidney bean
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
141%
Kidney bean
48%
Tofu
Carbohydrates
60%
Kidney bean
2%
Tofu
Fats
4%
Kidney bean
22%
Tofu

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (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 bean
Kidney bean is lower in Saturated Fat (difference - 0.571g)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kidney bean Tofu Opinion
Calories 333 76 Kidney bean
Protein 23.58 8.08 Kidney bean
Fats 0.83 4.78 Tofu
Vitamin C 4.5 0.1 Kidney bean
Carbs 60.01 1.87 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 5.36 Kidney bean
Calcium 143 350 Tofu
Potassium 1406 121 Kidney bean
Magnesium 140 30 Kidney bean
Sugars 2.23 0.62 Tofu
Fiber 24.9 0.3 Kidney bean
Copper 0.958 0.193 Kidney bean
Zinc 2.79 0.8 Kidney bean
Starch
Phosphorus 407 97 Kidney bean
Sodium 24 7 Tofu
Vitamin A 0 85 Tofu
Vitamin E 0.22 0.01 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.081 Kidney bean
Vitamin B2 0.219 0.052 Kidney bean
Vitamin B3 2.06 0.195 Kidney bean
Vitamin B5 0.78 0.068 Kidney bean
Vitamin B6 0.397 0.047 Kidney bean
Vitamin B12 0 0
Vitamin K 19 2.4 Kidney bean
Folate 394 15 Kidney bean
Trans Fat 0 0
Saturated Fat 0.12 0.691 Kidney bean
Monounsaturated Fat 0.064 1.056 Tofu
Polyunsaturated fat 0.457 2.699 Tofu
Tryptophan 0.279 0.12 Kidney bean
Threonine 0.992 0.402 Kidney bean
Isoleucine 1.041 0.435 Kidney bean
Leucine 1.882 0.713 Kidney bean
Lysine 1.618 0.452 Kidney bean
Methionine 0.355 0.108 Kidney bean
Phenylalanine 1.275 0.428 Kidney bean
Valine 1.233 0.446 Kidney bean
Histidine 0.656 0.221 Kidney bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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/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.