French beans vs. Tofu — In-Depth Nutrition Comparison
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How are french beans and tofu different?
- French beans is higher in fiber and folate; however, tofu is richer in calcium, manganese, selenium, copper, iron, phosphorus, and zinc.
- Daily need coverage for calcium for tofu is 62% higher.
- French beans contains 4 times more fiber than tofu. While french beans contains 9.4g of fiber, tofu contains only 2.3g.
- French beans has less saturated fat.
Beans, french, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.
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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.
| Contains more PotassiumPotassium | +56.1% |
| Contains less SodiumSodium | -57.1% |
| Contains more CalciumCalcium | +984.1% |
| Contains more IronIron | +146.3% |
| Contains more CopperCopper | +228.7% |
| Contains more ZincZinc | +145.3% |
| Contains more PhosphorusPhosphorus | +86.3% |
| Contains more ManganeseManganese | +209.2% |
| Contains more SeleniumSelenium | +1350% |
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.
| Contains more Vitamin CVitamin C | +500% |
| Contains more Vitamin B3Vitamin B3 | +43.3% |
| Contains more Vitamin B5Vitamin B5 | +66.9% |
| Contains more Vitamin B6Vitamin B6 | +14.1% |
| Contains more FolateFolate | +158.6% |
| Contains more Vitamin B1Vitamin B1 | +21.5% |
| Contains more Vitamin B2Vitamin B2 | +64.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.05 g
Fats:
0.76 g
Carbs:
24.02 g
Water:
66.57 g
Other:
1.6 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +764% |
| Contains more OtherOther | +14.3% |
| Contains more ProteinProtein | +145% |
| Contains more FatsFats | +1047.4% |
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.083 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.453 g
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 | -93.4% |
| Contains more Mono. FatMonounsaturated fat | +3601.9% |
| Contains more Poly. FatPolyunsaturated fat | +986.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 63mg | 683mg | 62% |
| Manganese | 0.382mg | 1.181mg | 35% |
| Polyunsaturated fat | 0.453g | 4.921g | 30% |
| Selenium | 1.2µg | 17.4µg | 29% |
| Copper | 0.115mg | 0.378mg | 29% |
| Fiber | 9.4g | 2.3g | 28% |
| Protein | 7.05g | 17.27g | 20% |
| Iron | 1.08mg | 2.66mg | 20% |
| Phosphorus | 102mg | 190mg | 13% |
| Folate | 75µg | 29µg | 12% |
| Fats | 0.76g | 8.72g | 12% |
| Zinc | 0.64mg | 1.57mg | 8% |
| Carbs | 24.02g | 2.78g | 7% |
| Saturated fat | 0.083g | 1.261g | 5% |
| Monounsaturated fat | 0.052g | 1.925g | 5% |
| Potassium | 370mg | 237mg | 4% |
| Vitamin B2 | 0.062mg | 0.102mg | 3% |
| Vitamin B1 | 0.13mg | 0.158mg | 2% |
| Vitamin B5 | 0.222mg | 0.133mg | 2% |
| Vitamin B6 | 0.105mg | 0.092mg | 1% |
| Calories | 129kcal | 144kcal | 1% |
| Vitamin B3 | 0.546mg | 0.381mg | 1% |
| Vitamin C | 1.2mg | 0.2mg | 1% |
| Net carbs | 14.62g | 0.48g | N/A |
| Magnesium | 56mg | 58mg | 0% |
| Sodium | 6mg | 14mg | 0% |
| Tryptophan | 0.083mg | 0.235mg | 0% |
| Threonine | 0.297mg | 0.785mg | 0% |
| Isoleucine | 0.311mg | 0.849mg | 0% |
| Leucine | 0.563mg | 1.392mg | 0% |
| Lysine | 0.484mg | 0.883mg | 0% |
| Methionine | 0.106mg | 0.211mg | 0% |
| Phenylalanine | 0.381mg | 0.835mg | 0% |
| Valine | 0.369mg | 0.87mg | 0% |
| Histidine | 0.196mg | 0.431mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
9%
Minerals Daily Need Coverage Score
29%
87%
Comparison summary
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 5)
Which food contains less Sodium?
French beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
French beans is lower in Saturated fat (difference - 1.178g)
Which food is richer in vitamins?
French beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)