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Mothbeans vs. Tofu — In-Depth Nutrition Comparison

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A recap on the differences between mothbeans and tofu

  • Mothbeans is higher in folate and magnesium, yet tofu is higher in calcium, manganese, selenium, copper, protein, fats, zinc, and vitamin B2.
  • Tofu covers your daily calcium needs 68% more than mothbeans.
  • Mothbeans contains 5 times more folate than tofu. While mothbeans contains 143µg of folate, tofu contains only 29µg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Mothbeans, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Mothbeans vs Tofu infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Tofu
Tofu
6
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 MagnesiumMagnesium +79.3%
Contains more PotassiumPotassium +28.3%
Contains more IronIron +18%
Contains less SodiumSodium -28.6%
Contains more CalciumCalcium +22666.7%
Contains more CopperCopper +130.5%
Contains more ZincZinc +166.1%
Contains more PhosphorusPhosphorus +26.7%
Contains more ManganeseManganese +124.1%
Contains more SeleniumSelenium +521.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 0.33% 0% 31% 5.3% 13% 23% 21% 0% 0% 107%
Tofu
Tofu
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +75.3%
Contains more Vitamin B5Vitamin B5 +194%
Contains more FolateFolate +393.1%
Contains more Vitamin B1Vitamin B1 +27.4%
Contains more Vitamin B2Vitamin B2 +343.5%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.092mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mothbeans Tofu DV% diff.
Calcium 3mg 683mg 68%
Polyunsaturated fat 0.256g 4.921g 31%
Folate 143µg 29µg 29%
Manganese 0.527mg 1.181mg 28%
Selenium 2.8µg 17.4µg 27%
Copper 0.164mg 0.378mg 24%
Protein 7.81g 17.27g 19%
Fats 0.55g 8.72g 13%
Magnesium 104mg 58mg 11%
Fiber 2.3g 9%
Zinc 0.59mg 1.57mg 9%
Carbs 20.96g 2.78g 6%
Iron 3.14mg 2.66mg 6%
Phosphorus 150mg 190mg 6%
Vitamin B2 0.023mg 0.102mg 6%
Vitamin B5 0.391mg 0.133mg 5%
Saturated fat 0.124g 1.261g 5%
Monounsaturated fat 0.044g 1.925g 5%
Vitamin B1 0.124mg 0.158mg 3%
Potassium 304mg 237mg 2%
Vitamin B3 0.668mg 0.381mg 2%
Calories 117kcal 144kcal 1%
Vitamin C 1mg 0.2mg 1%
Protein per 100 calories 6.7g 12g N/A
Calories per 10 g protein 150kcal 83kcal N/A
Weight per 100 calories 85g 69g N/A
Unsaturated / Saturated Fat ratio 2.4 5.4 N/A
Net carbs 20.96g 0.48g N/A
Sodium 10mg 14mg 0%
Vitamin A 1µg 0%
Vitamin B6 0.093mg 0.092mg 0%
Tryptophan 0.05mg 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.388mg 0.849mg 0%
Leucine 0.525mg 1.392mg 0%
Lysine 0.425mg 0.883mg 0%
Methionine 0.075mg 0.211mg 0%
Phenylalanine 0.35mg 0.835mg 0%
Valine 0.25mg 0.87mg 0%
Histidine 0.263mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 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 +654%
Contains more ProteinProtein +121.1%
Contains more FatsFats +1485.5%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 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 -90.2%
Contains more Mono. FatMonounsaturated fat +4275%
Contains more Poly. FatPolyunsaturated fat +1822.3%

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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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.