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  6. Fava beans vs. Tofu

Fava beans vs. Tofu — In-Depth Nutrition Comparison

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How are fava beans and tofu different?

  • Fava beans are higher in folate and fiber; however, tofu is richer in calcium, manganese, selenium, iron, copper, phosphorus, and zinc.
  • Daily need coverage for calcium for tofu is 65% higher.
  • Fava beans contain 4 times more folate than tofu. While fava beans contain 104µg of folate, tofu contains only 29µg.
  • Fava beans have less saturated fat.
  • Tofu has a lower glycemic index (15) than fava beans (79).

Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Fava beans 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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
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 +13.1%
Contains less SodiumSodium -64.3%
Contains more MagnesiumMagnesium +34.9%
Contains more CalciumCalcium +1797.2%
Contains more IronIron +77.3%
Contains more CopperCopper +45.9%
Contains more ZincZinc +55.4%
Contains more PhosphorusPhosphorus +52%
Contains more ManganeseManganese +180.5%
Contains more SeleniumSelenium +569.2%

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Tofu
Tofu
3
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 +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +86.6%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +258.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +62.9%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B6Vitamin B6 +27.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Tofu DV% diff.
Calcium 36mg 683mg 65%
Manganese 0.421mg 1.181mg 33%
Polyunsaturated fat 0.164g 4.921g 32%
Selenium 2.6µg 17.4µg 27%
Protein 7.6g 17.27g 19%
Folate 104µg 29µg 19%
Iron 1.5mg 2.66mg 15%
Fats 0.4g 8.72g 13%
Copper 0.259mg 0.378mg 13%
Fiber 5.4g 2.3g 12%
Phosphorus 125mg 190mg 9%
Choline 30.6mg 6%
Carbs 19.65g 2.78g 6%
Zinc 1.01mg 1.57mg 5%
Saturated fat 0.066g 1.261g 5%
Monounsaturated fat 0.079g 1.925g 5%
Vitamin B1 0.097mg 0.158mg 5%
Magnesium 43mg 58mg 4%
Vitamin B3 0.711mg 0.381mg 2%
Vitamin K 2.9µg 2%
Vitamin B6 0.072mg 0.092mg 2%
Calories 110kcal 144kcal 2%
Potassium 268mg 237mg 1%
Vitamin B2 0.089mg 0.102mg 1%
Vitamin C 0.3mg 0.2mg 0%
Net carbs 14.25g 0.48g N/A
Sugar 1.82g N/A
Sodium 5mg 14mg 0%
Vitamin E 0.02mg 0%
Vitamin A 1µg 0%
Vitamin B5 0.157mg 0.133mg 0%
Tryptophan 0.072mg 0.235mg 0%
Threonine 0.27mg 0.785mg 0%
Isoleucine 0.306mg 0.849mg 0%
Leucine 0.572mg 1.392mg 0%
Lysine 0.486mg 0.883mg 0%
Methionine 0.062mg 0.211mg 0%
Phenylalanine 0.321mg 0.835mg 0%
Valine 0.338mg 0.87mg 0%
Histidine 0.193mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Tofu
Tofu
3
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 +606.8%
Contains more ProteinProtein +127.2%
Contains more FatsFats +2080%
Contains more OtherOther +72.8%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 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 -94.8%
Contains more Mono. FatMonounsaturated fat +2336.7%
Contains more Poly. FatPolyunsaturated fat +2900.6%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.