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  6. Green bean raw vs. Tofu

Green bean raw vs. Tofu — In-Depth Nutrition Comparison

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How are Green bean raw and Tofu different?

  • Green bean raw is richer in Vitamin C, while Tofu is higher in Calcium, Manganese, Copper, Selenium, Phosphorus, Iron, Zinc, Magnesium, and Vitamin B1.
  • Tofu covers your daily need of Calcium 65% more than Green bean raw.
  • Green bean raw contains 61 times more Vitamin C than Tofu. Green bean raw contains 12.2mg of Vitamin C, while Tofu contains 0.2mg.

Beans, snap, green, raw and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Green bean 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.
Green bean raw
Green bean raw
1
:
9
Tofu
Tofu
Contains less Sodium -57.1%
Contains more Calcium +1745.9%
Contains more Iron +158.3%
Contains more Magnesium +132%
Contains more Phosphorus +400%
Contains more Potassium +12.3%
Contains more Zinc +554.2%
Contains more Copper +447.8%
Contains more Manganese +446.8%
Contains more Selenium +2800%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -57.1%
Contains more Calcium +1745.9%
Contains more Iron +158.3%
Contains more Magnesium +132%
Contains more Phosphorus +400%
Contains more Potassium +12.3%
Contains more Zinc +554.2%
Contains more Copper +447.8%
Contains more Manganese +446.8%
Contains more Selenium +2800%

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.
Green bean raw
Green bean raw
9
:
1
Tofu
Tofu
Contains more Vitamin A +315.7%
Contains more Vitamin C +6000%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B6 +53.3%
Contains more Folate +13.8%
Contains more Vitamin B1 +92.7%
Equal in Vitamin B2 - 0.102
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin A +315.7%
Contains more Vitamin C +6000%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B6 +53.3%
Contains more Folate +13.8%
Contains more Vitamin B1 +92.7%
Equal in Vitamin B2 - 0.102

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean raw
Green bean raw
2
:
3
Tofu
Tofu
Contains more Carbs +150.7%
Contains more Water +29.3%
Contains more Protein +843.7%
Contains more Fats +3863.6%
Contains more Other +112.1%
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Tofu
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 Carbs +150.7%
Contains more Water +29.3%
Contains more Protein +843.7%
Contains more Fats +3863.6%
Contains more Other +112.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean raw
Green bean raw
1
:
2
Tofu
Tofu
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +19150%
Contains more Polyunsaturated fat +4254.9%
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +19150%
Contains more Polyunsaturated fat +4254.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean raw Tofu
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Green bean raw Tofu Opinion
Net carbs 4.27g 0.48g Green bean raw
Protein 1.83g 17.27g Tofu
Fats 0.22g 8.72g Tofu
Carbs 6.97g 2.78g Green bean raw
Calories 31kcal 144kcal Tofu
Starch 0.88g Green bean raw
Fructose 1.39g Green bean raw
Sugar 3.26g Tofu
Fiber 2.7g 2.3g Green bean raw
Calcium 37mg 683mg Tofu
Iron 1.03mg 2.66mg Tofu
Magnesium 25mg 58mg Tofu
Phosphorus 38mg 190mg Tofu
Potassium 211mg 237mg Tofu
Sodium 6mg 14mg Green bean raw
Zinc 0.24mg 1.57mg Tofu
Copper 0.069mg 0.378mg Tofu
Manganese 0.216mg 1.181mg Tofu
Selenium 0.6µg 17.4µg Tofu
Vitamin A 690IU 166IU Green bean raw
Vitamin A RAE 35µg Green bean raw
Vitamin E 0.41mg Green bean raw
Vitamin C 12.2mg 0.2mg Green bean raw
Vitamin B1 0.082mg 0.158mg Tofu
Vitamin B2 0.104mg 0.102mg Green bean raw
Vitamin B3 0.734mg 0.381mg Green bean raw
Vitamin B5 0.225mg 0.133mg Green bean raw
Vitamin B6 0.141mg 0.092mg Green bean raw
Folate 33µg 29µg Green bean raw
Vitamin K 43µg Green bean raw
Tryptophan 0.019mg 0.235mg Tofu
Threonine 0.079mg 0.785mg Tofu
Isoleucine 0.066mg 0.849mg Tofu
Leucine 0.112mg 1.392mg Tofu
Lysine 0.088mg 0.883mg Tofu
Methionine 0.022mg 0.211mg Tofu
Phenylalanine 0.067mg 0.835mg Tofu
Valine 0.09mg 0.87mg Tofu
Histidine 0.034mg 0.431mg Tofu
Saturated Fat 0.05g 1.261g Green bean raw
Monounsaturated Fat 0.01g 1.925g Tofu
Polyunsaturated fat 0.113g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean 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
27%
Green bean raw
11%
Tofu
Minerals Daily Need Coverage Score
16%
Green bean raw
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.26g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 5)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.8)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 1.211g)
Which food is richer in vitamins?
Green bean raw
Green bean 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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.