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Lima beans vs. Tofu — In-Depth Nutrition Comparison

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How are lima beans and tofu different?

  • Lima beans are richer in fiber, folate, potassium, and vitamin B5, while tofu is higher in calcium, manganese, selenium, copper, and phosphorus.
  • Tofu covers your daily need for calcium, 67% more than lima beans.
  • Lima beans contain 3 times more vitamin B5 than tofu. Lima beans contain 0.422mg of vitamin B5, while tofu contains 0.133mg.
  • Lima beans are lower in saturated fat.
  • Lima beans have a higher glycemic index (32) than tofu (15).

Lima beans, large, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Lima 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% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
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 +114.3%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +34.9%
Contains more CalciumCalcium +3917.6%
Contains more IronIron +11.3%
Contains more CopperCopper +60.9%
Contains more ZincZinc +65.3%
Contains more PhosphorusPhosphorus +71.2%
Contains more ManganeseManganese +128.9%
Contains more SeleniumSelenium +286.7%

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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Tofu
2
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +217.3%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +186.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +85.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B3 ~0.381mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lima beans Tofu DV% diff.
Calcium 17mg 683mg 67%
Polyunsaturated fat 0.171g 4.921g 32%
Manganese 0.516mg 1.181mg 29%
Selenium 4.5µg 17.4µg 23%
Fiber 7g 2.3g 19%
Protein 7.8g 17.27g 19%
Copper 0.235mg 0.378mg 16%
Folate 83µg 29µg 14%
Fats 0.38g 8.72g 13%
Phosphorus 111mg 190mg 11%
Potassium 508mg 237mg 8%
Choline 32.5mg 6%
Carbs 20.88g 2.78g 6%
Vitamin B5 0.422mg 0.133mg 6%
Zinc 0.95mg 1.57mg 6%
Vitamin B6 0.161mg 0.092mg 5%
Saturated fat 0.089g 1.261g 5%
Monounsaturated fat 0.034g 1.925g 5%
Vitamin B2 0.055mg 0.102mg 4%
Magnesium 43mg 58mg 4%
Iron 2.39mg 2.66mg 3%
Vitamin K 2µg 2%
Vitamin E 0.18mg 1%
Sodium 2mg 14mg 1%
Calories 115kcal 144kcal 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 13.88g 0.48g N/A
Sugar 2.9g N/A
Vitamin B1 0.161mg 0.158mg 0%
Vitamin B3 0.421mg 0.381mg 0%
Tryptophan 0.092mg 0.235mg 0%
Threonine 0.337mg 0.785mg 0%
Isoleucine 0.411mg 0.849mg 0%
Leucine 0.673mg 1.392mg 0%
Lysine 0.523mg 0.883mg 0%
Methionine 0.099mg 0.211mg 0%
Phenylalanine 0.449mg 0.835mg 0%
Valine 0.469mg 0.87mg 0%
Histidine 0.238mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Tofu
4
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 +651.1%
Contains more ProteinProtein +121.4%
Contains more FatsFats +2194.7%
Contains more OtherOther +21.7%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
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 -92.9%
Contains more Mono. FatMonounsaturated fat +5561.8%
Contains more Poly. FatPolyunsaturated fat +2777.8%

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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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.