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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 higher in vitamin K, vitamin C, vitamin A, and fiber; however, tofu is richer in iron, calcium, manganese, selenium, copper, and phosphorus.
  • Daily need coverage for iron for tofu is 54% higher.
  • Green bean raw contains 122 times more vitamin C than tofu. While green bean raw contains 12.2mg of vitamin C, tofu contains only 0.1mg.

Beans, snap, green, raw and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Green bean raw 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" 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Tofu
Tofu
8
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 PotassiumPotassium +74.4%
Contains less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +845.9%
Contains more IronIron +420.4%
Contains more CopperCopper +179.7%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +155.3%
Contains more ManganeseManganese +180.1%
Contains more SeleniumSelenium +1383.3%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +12100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +276.4%
Contains more Vitamin B5Vitamin B5 +230.9%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +1691.7%
Contains more FolateFolate +120%
Contains more CholineCholine +88.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Tofu DV% diff.
Iron 1.03mg 5.36mg 54%
Vitamin K 43µg 2.4µg 34%
Calcium 37mg 350mg 31%
Polyunsaturated fat 0.113g 2.699g 17%
Manganese 0.216mg 0.605mg 17%
Selenium 0.6µg 8.9µg 15%
Copper 0.069mg 0.193mg 14%
Protein 1.83g 8.08g 13%
Vitamin C 12.2mg 0.1mg 13%
Fiber 2.7g 0.3g 10%
Phosphorus 38mg 97mg 8%
Vitamin B6 0.141mg 0.047mg 7%
Fats 0.22g 4.78g 7%
Zinc 0.24mg 0.8mg 5%
Folate 33µg 15µg 5%
Vitamin B2 0.104mg 0.052mg 4%
Vitamin A 35µg 4%
Vitamin B3 0.734mg 0.195mg 3%
Vitamin B5 0.225mg 0.068mg 3%
Vitamin E 0.41mg 0.01mg 3%
Potassium 211mg 121mg 3%
Saturated fat 0.05g 0.691g 3%
Monounsaturated fat 0.01g 1.056g 3%
Choline 15.3mg 28.8mg 2%
Calories 31kcal 76kcal 2%
Fructose 1.39g 2%
Carbs 6.97g 1.87g 2%
Magnesium 25mg 30mg 1%
Net carbs 4.27g 1.57g N/A
Sugar 3.26g 0.62g N/A
Starch 0.88g 0%
Sodium 6mg 7mg 0%
Vitamin B1 0.082mg 0.081mg 0%
Tryptophan 0.019mg 0.12mg 0%
Threonine 0.079mg 0.402mg 0%
Isoleucine 0.066mg 0.435mg 0%
Leucine 0.112mg 0.713mg 0%
Lysine 0.088mg 0.452mg 0%
Methionine 0.022mg 0.108mg 0%
Phenylalanine 0.067mg 0.428mg 0%
Valine 0.09mg 0.446mg 0%
Histidine 0.034mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Tofu
Tofu
3
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 CarbsCarbs +272.7%
Contains more ProteinProtein +341.5%
Contains more FatsFats +2072.7%
~equal in Water ~84.55g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -92.8%
Contains more Mono. FatMonounsaturated fat +10460%
Contains more Poly. FatPolyunsaturated fat +2288.5%

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/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.