Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Mothbeans
  5. Compare
  6. Mothbeans vs. Tofu

Mothbeans vs. Tofu — In-Depth Nutrition Comparison

Compare

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.
Mothbeans
Mothbeans
4
:
6
Tofu
Tofu
Contains more Iron +18%
Contains more Magnesium +79.3%
Contains more Potassium +28.3%
Contains less Sodium -28.6%
Contains more Calcium +22666.7%
Contains more Phosphorus +26.7%
Contains more Zinc +166.1%
Contains more Copper +130.5%
Contains more Manganese +124.1%
Contains more Selenium +521.4%
Mothbeans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 118% 75% 65% 27% 2% 17% 55% 69% 16%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +18%
Contains more Magnesium +79.3%
Contains more Potassium +28.3%
Contains less Sodium -28.6%
Contains more Calcium +22666.7%
Contains more Phosphorus +26.7%
Contains more Zinc +166.1%
Contains more Copper +130.5%
Contains more Manganese +124.1%
Contains more Selenium +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.
Mothbeans
Mothbeans
5
:
3
Tofu
Tofu
Contains more Vitamin C +400%
Contains more Vitamin B3 +75.3%
Contains more Vitamin B5 +194%
Contains more Folate +393.1%
Contains more Vitamin A +1560%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B2 +343.5%
Equal in Vitamin B6 - 0.092
Mothbeans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 31% 6% 13% 24% 22% 108% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +400%
Contains more Vitamin B3 +75.3%
Contains more Vitamin B5 +194%
Contains more Folate +393.1%
Contains more Vitamin A +1560%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B2 +343.5%
Equal in Vitamin B6 - 0.092

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mothbeans
Mothbeans
2
:
3
Tofu
Tofu
Contains more Carbs +654%
Contains more Protein +121.1%
Contains more Fats +1485.5%
Equal in Water - 69.83
Equal in Other - 1.4
Mothbeans
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Tofu
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 Carbs +654%
Contains more Protein +121.1%
Contains more Fats +1485.5%
Equal in Water - 69.83
Equal in Other - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mothbeans
Mothbeans
1
:
2
Tofu
Tofu
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +4275%
Contains more Polyunsaturated fat +1822.3%
Mothbeans
29% 10% 60%
Saturated Fat: 0.124 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.256 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +4275%
Contains more Polyunsaturated 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 Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mothbeans Tofu Opinion
Net carbs 20.96g 0.48g Mothbeans
Protein 7.81g 17.27g Tofu
Fats 0.55g 8.72g Tofu
Carbs 20.96g 2.78g Mothbeans
Calories 117kcal 144kcal Tofu
Fiber 2.3g Tofu
Calcium 3mg 683mg Tofu
Iron 3.14mg 2.66mg Mothbeans
Magnesium 104mg 58mg Mothbeans
Phosphorus 150mg 190mg Tofu
Potassium 304mg 237mg Mothbeans
Sodium 10mg 14mg Mothbeans
Zinc 0.59mg 1.57mg Tofu
Copper 0.164mg 0.378mg Tofu
Manganese 0.527mg 1.181mg Tofu
Selenium 2.8µg 17.4µg Tofu
Vitamin A 10IU 166IU Tofu
Vitamin A RAE 1µg Mothbeans
Vitamin C 1mg 0.2mg Mothbeans
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
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
Saturated Fat 0.124g 1.261g Mothbeans
Monounsaturated Fat 0.044g 1.925g Tofu
Polyunsaturated fat 0.256g 4.921g Tofu

Which food is preferable for your diet?

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

People also compare

Mothbeans
Mothbeans vs Mung beans
Mung beans
Mothbeans
Mothbeans vs Winged beans raw
Winged beans raw
Mothbeans
Mothbeans vs Yellow beans raw
Yellow beans raw
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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
17%
Mothbeans
11%
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.