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.
- 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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Zinc | 0.59mg | 1.57mg | 9% |
| Fiber | 2.3g | 9% | |
| Vitamin B2 | 0.023mg | 0.102mg | 6% |
| Phosphorus | 150mg | 190mg | 6% |
| Carbs | 20.96g | 2.78g | 6% |
| Iron | 3.14mg | 2.66mg | 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% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
44%
87%
Comparison summary
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Mothbeans contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Mothbeans is lower in Saturated fat (difference - 1.137g)
Which food is richer in vitamins?
Mothbeans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)