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  6. Mung bean vs. Tofu

Mung bean vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between mung beans and tofu?

  • Mung beans are richer in folate, copper, fiber, iron, vitamin B1, vitamin B5, magnesium, potassium, and phosphorus, yet tofu is richer in calcium.
  • Mung beans' daily need coverage for folate is 149% higher.
  • Mung beans have 14 times more vitamin B5 than tofu. Mung beans have 1.91mg of vitamin B5, while tofu has 0.133mg.
  • Tofu has a lower glycemic index than mung beans.

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
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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Tofu
Tofu
3
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 +225.9%
Contains more PotassiumPotassium +425.7%
Contains more IronIron +153.4%
Contains more CopperCopper +148.9%
Contains more ZincZinc +70.7%
Contains more PhosphorusPhosphorus +93.2%
Contains more CalciumCalcium +417.4%
Contains more ManganeseManganese +14.1%
Contains more SeleniumSelenium +112.2%
~equal in Sodium ~14mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Tofu
Tofu
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +293%
Contains more Vitamin B2Vitamin B2 +128.4%
Contains more Vitamin B3Vitamin B3 +490.8%
Contains more Vitamin B5Vitamin B5 +1336.1%
Contains more Vitamin B6Vitamin B6 +315.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2055.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Tofu DV% diff.
Folate 625µg 29µg 149%
Copper 0.941mg 0.378mg 63%
Fiber 16.3g 2.3g 56%
Calcium 132mg 683mg 55%
Iron 6.74mg 2.66mg 51%
Vitamin B1 0.621mg 0.158mg 39%
Vitamin B5 1.91mg 0.133mg 36%
Magnesium 189mg 58mg 31%
Potassium 1246mg 237mg 30%
Polyunsaturated fat 0.384g 4.921g 30%
Phosphorus 367mg 190mg 25%
Vitamin B6 0.382mg 0.092mg 22%
Carbs 62.62g 2.78g 20%
Choline 97.9mg 18%
Selenium 8.2µg 17.4µg 17%
Protein 23.86g 17.27g 13%
Fats 1.15g 8.72g 12%
Vitamin B3 2.251mg 0.381mg 12%
Calories 347kcal 144kcal 10%
Zinc 2.68mg 1.57mg 10%
Vitamin B2 0.233mg 0.102mg 10%
Vitamin K 9µg 8%
Manganese 1.035mg 1.181mg 6%
Vitamin C 4.8mg 0.2mg 5%
Saturated fat 0.348g 1.261g 4%
Monounsaturated fat 0.161g 1.925g 4%
Vitamin E 0.51mg 3%
Vitamin A 6µg 1%
Protein per 100 calories 6.9g 12g N/A
Calories per 10 g protein 145kcal 83kcal N/A
Weight per 100 calories 29g 69g N/A
Unsaturated / Saturated Fat ratio 1.6 5.4 N/A
Net carbs 46.32g 0.48g N/A
Sugar 6.6g N/A
Sodium 15mg 14mg 0%
Tryptophan 0.26mg 0.235mg 0%
Threonine 0.782mg 0.785mg 0%
Isoleucine 1.008mg 0.849mg 0%
Leucine 1.847mg 1.392mg 0%
Lysine 1.664mg 0.883mg 0%
Methionine 0.286mg 0.211mg 0%
Phenylalanine 1.443mg 0.835mg 0%
Valine 1.237mg 0.87mg 0%
Histidine 0.695mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Tofu
Tofu
2
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 ProteinProtein +38.2%
Contains more CarbsCarbs +2152.5%
Contains more OtherOther +137.1%
Contains more FatsFats +658.3%
Contains more WaterWater +671.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 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 -72.4%
Contains more Mono. FatMonounsaturated fat +1095.7%
Contains more Poly. FatPolyunsaturated fat +1181.5%

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 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.