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Green bean vs Tofu - In-Depth Nutrition Comparison

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How are Green bean and Tofu different?

  • Green bean 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.
  • Green bean contains 61 times more Vitamin C than Tofu. Green bean 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 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
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
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%

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 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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Green bean 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 Tofu Opinion
Net carbs 4.27g 0.48g Green bean
Protein 1.83g 17.27g Tofu
Fats 0.22g 8.72g Tofu
Carbs 6.97g 2.78g Green bean
Calories 31kcal 144kcal Tofu
Starch 0.88g g Green bean
Fructose 1.39g g Green bean
Sugar 3.26g g Tofu
Fiber 2.7g 2.3g Green bean
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
Zinc 0.24mg 1.57mg Tofu
Copper 0.069mg 0.378mg Tofu
Vitamin A 690IU 166IU Green bean
Vitamin E 0.41mg mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12.2mg 0.2mg Green bean
Vitamin B1 0.082mg 0.158mg Tofu
Vitamin B2 0.104mg 0.102mg Green bean
Vitamin B3 0.734mg 0.381mg Green bean
Vitamin B5 0.225mg 0.133mg Green bean
Vitamin B6 0.141mg 0.092mg Green bean
Folate 33µg 29µg Green bean
Vitamin B12 0µg 0µg
Vitamin K 43µg µg Green bean
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 1.261g Green bean
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 Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Green bean
11
Tofu
Mineral Summary Score
17
Green bean
77
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 food.
Protein
11%
Green bean
104%
Tofu
Carbohydrates
7%
Green bean
3%
Tofu
Fats
1%
Green bean
40%
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
Green bean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 1.211g)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Green bean - 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.