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Mung bean vs Tofu - In-Depth Nutrition Comparison

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What are the main differences between Mung bean and Tofu?

  • Mung bean is richer in Folate, Copper, Fiber, Iron, Vitamin B1, Vitamin B5, Magnesium, Potassium, and Phosphorus, yet Tofu is richer in Calcium.
  • Mung bean's daily need coverage for Folate is 149% higher.
  • Mung bean has 14 times more Vitamin B5 than Tofu. Mung bean has 1.91mg of Vitamin B5, while Tofu has 0.133mg.

We used Mung beans, mature seeds, raw and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Mung bean vs Tofu infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tofu
Contains more Iron +153.4%
Contains more Magnesium +225.9%
Contains more Phosphorus +93.2%
Contains more Potassium +425.7%
Contains more Zinc +70.7%
Contains more Copper +148.9%
Contains more Calcium +417.4%
Equal in Sodium - 14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +153.4%
Contains more Magnesium +225.9%
Contains more Phosphorus +93.2%
Contains more Potassium +425.7%
Contains more Zinc +70.7%
Contains more Copper +148.9%
Contains more Calcium +417.4%
Equal in Sodium - 14

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tofu
Contains more Vitamin C +2300%
Contains more Vitamin B1 +293%
Contains more Vitamin B2 +128.4%
Contains more Vitamin B3 +490.8%
Contains more Vitamin B5 +1336.1%
Contains more Vitamin B6 +315.2%
Contains more Folate +2055.2%
Contains more Vitamin A +45.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
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 +2300%
Contains more Vitamin B1 +293%
Contains more Vitamin B2 +128.4%
Contains more Vitamin B3 +490.8%
Contains more Vitamin B5 +1336.1%
Contains more Vitamin B6 +315.2%
Contains more Folate +2055.2%
Contains more Vitamin A +45.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mung bean Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Tofu Opinion
Net carbs 46.32g 0.48g Mung bean
Protein 23.86g 17.27g Mung bean
Fats 1.15g 8.72g Tofu
Carbs 62.62g 2.78g Mung bean
Calories 347kcal 144kcal Mung bean
Starch g g
Fructose g g
Sugar 6.6g g Tofu
Fiber 16.3g 2.3g Mung bean
Calcium 132mg 683mg Tofu
Iron 6.74mg 2.66mg Mung bean
Magnesium 189mg 58mg Mung bean
Phosphorus 367mg 190mg Mung bean
Potassium 1246mg 237mg Mung bean
Sodium 15mg 14mg Tofu
Zinc 2.68mg 1.57mg Mung bean
Copper 0.941mg 0.378mg Mung bean
Vitamin A 114IU 166IU Tofu
Vitamin E 0.51mg mg Mung bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0.2mg Mung bean
Vitamin B1 0.621mg 0.158mg Mung bean
Vitamin B2 0.233mg 0.102mg Mung bean
Vitamin B3 2.251mg 0.381mg Mung bean
Vitamin B5 1.91mg 0.133mg Mung bean
Vitamin B6 0.382mg 0.092mg Mung bean
Folate 625µg 29µg Mung bean
Vitamin B12 0µg 0µg
Vitamin K 9µg µg Mung bean
Tryptophan 0.26mg 0.235mg Mung bean
Threonine 0.782mg 0.785mg Tofu
Isoleucine 1.008mg 0.849mg Mung bean
Leucine 1.847mg 1.392mg Mung bean
Lysine 1.664mg 0.883mg Mung bean
Methionine 0.286mg 0.211mg Mung bean
Phenylalanine 1.443mg 0.835mg Mung bean
Valine 1.237mg 0.87mg Mung bean
Histidine 0.695mg 0.431mg Mung bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.348g 1.261g Mung bean
Monounsaturated Fat 0.161g 1.925g Tofu
Polyunsaturated fat 0.384g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Mung bean
11
Tofu
Mineral Summary Score
135
Mung bean
77
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Mung bean
104%
Tofu
Carbohydrates
63%
Mung bean
3%
Tofu
Fats
5%
Mung bean
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 16)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 0.913g)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.