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  6. Mothbeans vs. Tofu

Mothbeans vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between Mothbeans and Tofu

  • Mothbeans is higher in Folate, Magnesium, and Iron, yet Tofu is higher in Calcium, Manganese, Selenium, Copper, Zinc, Vitamin B2, and Phosphorus.
  • 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.

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

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 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

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 3.3% 0.6% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 0%
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% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B3Vitamin B3 +75.3%
Contains more Vitamin B5Vitamin B5 +194%
Contains more FolateFolate +393.1%
Contains more Vitamin AVitamin A +1560%
Contains more Vitamin B1Vitamin B1 +27.4%
Contains more Vitamin B2Vitamin B2 +343.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.092mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
~equal in Other ~1.4g

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mothbeans Tofu
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mothbeans Tofu Opinion
Calories 117kcal 144kcal Tofu
Protein 7.81g 17.27g Tofu
Fats 0.55g 8.72g Tofu
Vitamin C 1mg 0.2mg Mothbeans
Net carbs 20.96g 0.48g Mothbeans
Carbs 20.96g 2.78g Mothbeans
Magnesium 104mg 58mg Mothbeans
Calcium 3mg 683mg Tofu
Potassium 304mg 237mg Mothbeans
Iron 3.14mg 2.66mg Mothbeans
Fiber 2.3g Tofu
Copper 0.164mg 0.378mg Tofu
Zinc 0.59mg 1.57mg Tofu
Phosphorus 150mg 190mg Tofu
Sodium 10mg 14mg Mothbeans
Vitamin A 10IU 166IU Tofu
Vitamin A 1µg Mothbeans
Manganese 0.527mg 1.181mg Tofu
Selenium 2.8µg 17.4µg Tofu
Vitamin B1 0.124mg 0.158mg Tofu
Vitamin B2 0.023mg 0.102mg Tofu
Vitamin B3 0.668mg 0.381mg Mothbeans
Vitamin B5 0.391mg 0.133mg Mothbeans
Vitamin B6 0.093mg 0.092mg Mothbeans
Folate 143µg 29µg Mothbeans
Saturated Fat 0.124g 1.261g Mothbeans
Monounsaturated Fat 0.044g 1.925g Tofu
Polyunsaturated fat 0.256g 4.921g Tofu
Tryptophan 0.05mg 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.388mg 0.849mg Tofu
Leucine 0.525mg 1.392mg Tofu
Lysine 0.425mg 0.883mg Tofu
Methionine 0.075mg 0.211mg Tofu
Phenylalanine 0.35mg 0.835mg Tofu
Valine 0.25mg 0.87mg Tofu
Histidine 0.263mg 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mothbeans Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
16%
Mothbeans
10%
Tofu
Minerals Daily Need Coverage Score
44%
Mothbeans
87%
Tofu

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Mothbeans
Mothbeans contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Mothbeans
Mothbeans is lower in Saturated Fat (difference - 1.137g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.