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  6. Mung beans vs. Tofu

Mung beans vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Mung beans and Tofu?

  • Mung beans are higher in Folate, and Fiber, yet Tofu is higher in Calcium, Manganese, Selenium, Copper, Iron, Phosphorus, and Zinc.
  • Tofu's daily need coverage for Calcium is 66% more.
  • Mung beans have 5 times more Folate than Tofu. While Mung beans have 159µg of Folate, Tofu has only 29µg.
  • The amount of Saturated Fat in Mung beans are lower.

We used Mung beans, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Mung 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 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Tofu
Tofu
8
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 PotassiumPotassium +12.2%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +20.8%
Contains more CalciumCalcium +2429.6%
Contains more IronIron +90%
Contains more CopperCopper +142.3%
Contains more ZincZinc +86.9%
Contains more PhosphorusPhosphorus +91.9%
Contains more ManganeseManganese +296.3%
Contains more SeleniumSelenium +596%

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% 1.4% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
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 E Vitamin E +∞%
Contains more Vitamin B3Vitamin B3 +51.4%
Contains more Vitamin B5Vitamin B5 +208.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +448.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +591.7%
Contains more Vitamin B2Vitamin B2 +67.2%
Contains more Vitamin B6Vitamin B6 +37.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 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 +588.8%
Contains more ProteinProtein +146%
Contains more FatsFats +2194.7%
Contains more OtherOther +77.2%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated Fat: Sat. Fat 0.116 g
Monounsaturated Fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 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 -90.8%
Contains more Mono. FatMonounsaturated Fat +3464.8%
Contains more Poly. FatPolyunsaturated fat +3744.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mung beans Tofu Opinion
Calories 105kcal 144kcal Tofu
Protein 7.02g 17.27g Tofu
Fats 0.38g 8.72g Tofu
Vitamin C 1mg 0.2mg Mung beans
Net carbs 11.55g 0.48g Mung beans
Carbs 19.15g 2.78g Mung beans
Magnesium 48mg 58mg Tofu
Calcium 27mg 683mg Tofu
Potassium 266mg 237mg Mung beans
Iron 1.4mg 2.66mg Tofu
Sugar 2g Tofu
Fiber 7.6g 2.3g Mung beans
Copper 0.156mg 0.378mg Tofu
Zinc 0.84mg 1.57mg Tofu
Phosphorus 99mg 190mg Tofu
Sodium 2mg 14mg Mung beans
Vitamin A 24IU 166IU Tofu
Vitamin A RAE 1µg Mung beans
Vitamin E 0.15mg Mung beans
Manganese 0.298mg 1.181mg Tofu
Selenium 2.5µg 17.4µg Tofu
Vitamin B1 0.164mg 0.158mg Mung beans
Vitamin B2 0.061mg 0.102mg Tofu
Vitamin B3 0.577mg 0.381mg Mung beans
Vitamin B5 0.41mg 0.133mg Mung beans
Vitamin B6 0.067mg 0.092mg Tofu
Vitamin K 2.7µg Mung beans
Folate 159µg 29µg Mung beans
Choline 29.4mg Mung beans
Saturated Fat 0.116g 1.261g Mung beans
Monounsaturated Fat 0.054g 1.925g Tofu
Polyunsaturated fat 0.128g 4.921g Tofu
Tryptophan 0.076mg 0.235mg Tofu
Threonine 0.23mg 0.785mg Tofu
Isoleucine 0.297mg 0.849mg Tofu
Leucine 0.544mg 1.392mg Tofu
Lysine 0.49mg 0.883mg Tofu
Methionine 0.084mg 0.211mg Tofu
Phenylalanine 0.425mg 0.835mg Tofu
Valine 0.364mg 0.87mg Tofu
Histidine 0.205mg 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung beans 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
20%
Mung beans
10%
Tofu
Minerals Daily Need Coverage Score
29%
Mung beans
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Mung beans
Mung beans is lower in Saturated Fat (difference - 1.145g)
Which food is richer in vitamins?
Mung beans
Mung beans is relatively richer in vitamins
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 ($)

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. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.