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  6. Lima beans vs. Tofu

Lima beans vs. Tofu — In-Depth Nutrition Comparison

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How are lima beans and tofu different?

  • Lima beans are higher in fiber, folate, potassium, vitamin B6, vitamin B5, and vitamin B1; however, tofu is richer in iron, calcium, and selenium.
  • Daily need coverage for iron for tofu is 37% higher.
  • Lima beans contain 23 times more fiber than tofu. While lima beans contain 7g of fiber, tofu contains only 0.3g.
  • Tofu has a lower glycemic index (15) than lima beans (32).

Lima beans, large, mature seeds, cooked, boiled, without salt and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Lima beans vs Tofu infographic
Infographic link

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
Tofu
4
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 MagnesiumMagnesium +43.3%
Contains more PotassiumPotassium +319.8%
Contains more CopperCopper +21.8%
Contains more ZincZinc +18.8%
Contains more PhosphorusPhosphorus +14.4%
Contains less SodiumSodium -71.4%
Contains more CalciumCalcium +1958.8%
Contains more IronIron +124.3%
Contains more ManganeseManganese +17.2%
Contains more SeleniumSelenium +97.8%

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
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B1Vitamin B1 +98.8%
Contains more Vitamin B3Vitamin B3 +115.9%
Contains more Vitamin B5Vitamin B5 +520.6%
Contains more Vitamin B6Vitamin B6 +242.6%
Contains more FolateFolate +453.3%
Contains more CholineCholine +12.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +20%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lima beans Tofu DV% diff.
Iron 2.39mg 5.36mg 37%
Calcium 17mg 350mg 33%
Fiber 7g 0.3g 27%
Polyunsaturated fat 0.171g 2.699g 17%
Folate 83µg 15µg 17%
Potassium 508mg 121mg 11%
Vitamin B6 0.161mg 0.047mg 9%
Selenium 4.5µg 8.9µg 8%
Fats 0.38g 4.78g 7%
Vitamin B5 0.422mg 0.068mg 7%
Vitamin B1 0.161mg 0.081mg 7%
Carbs 20.88g 1.87g 6%
Copper 0.235mg 0.193mg 5%
Manganese 0.516mg 0.605mg 4%
Magnesium 43mg 30mg 3%
Saturated fat 0.089g 0.691g 3%
Monounsaturated fat 0.034g 1.056g 3%
Calories 115kcal 76kcal 2%
Phosphorus 111mg 97mg 2%
Vitamin E 0.18mg 0.01mg 1%
Zinc 0.95mg 0.8mg 1%
Vitamin B3 0.421mg 0.195mg 1%
Protein 7.8g 8.08g 1%
Choline 32.5mg 28.8mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 13.88g 1.57g N/A
Sugar 2.9g 0.62g N/A
Sodium 2mg 7mg 0%
Vitamin B2 0.055mg 0.052mg 0%
Vitamin K 2µg 2.4µg 0%
Tryptophan 0.092mg 0.12mg 0%
Threonine 0.337mg 0.402mg 0%
Isoleucine 0.411mg 0.435mg 0%
Leucine 0.673mg 0.713mg 0%
Lysine 0.523mg 0.452mg 0%
Methionine 0.099mg 0.108mg 0%
Phenylalanine 0.449mg 0.428mg 0%
Valine 0.469mg 0.446mg 0%
Histidine 0.238mg 0.221mg 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
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 +1016.6%
Contains more OtherOther +59.7%
Contains more FatsFats +1157.9%
Contains more WaterWater +21.1%
~equal in Protein ~8.08g

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
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 -87.1%
Contains more Mono. FatMonounsaturated fat +3005.9%
Contains more Poly. FatPolyunsaturated fat +1478.4%

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/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.