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  6. Pinto beans vs. Tofu

Pinto beans vs. Tofu — In-Depth Nutrition Comparison

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How are Pinto beans and Tofu different?

  • Pinto beans is higher in Folate, Fiber, Vitamin B6, and Potassium, however, Tofu is richer in Calcium, Manganese, Selenium, Copper, Iron, and Phosphorus.
  • Daily need coverage for Calcium from Tofu is 64% higher.
  • Pinto beans contains 6 times more Folate than Tofu. While Pinto beans contains 172µg of Folate, Tofu contains only 29µg.

Beans, pinto, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Pinto 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.
Pinto beans
Pinto beans
2
:
8
Tofu
Tofu
Contains more Potassium +84%
Contains less Sodium -92.9%
Contains more Calcium +1384.8%
Contains more Iron +27.3%
Contains more Magnesium +16%
Contains more Phosphorus +29.3%
Contains more Zinc +60.2%
Contains more Copper +72.6%
Contains more Manganese +160.7%
Contains more Selenium +180.6%
Pinto beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 79% 36% 63% 39% 1% 27% 73% 60% 34%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Potassium +84%
Contains less Sodium -92.9%
Contains more Calcium +1384.8%
Contains more Iron +27.3%
Contains more Magnesium +16%
Contains more Phosphorus +29.3%
Contains more Zinc +60.2%
Contains more Copper +72.6%
Contains more Manganese +160.7%
Contains more Selenium +180.6%

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.
Pinto beans
Pinto beans
7
:
3
Tofu
Tofu
Contains more Vitamin C +300%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B6 +148.9%
Contains more Folate +493.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +64.5%
Contains more Vitamin B3 +19.8%
Pinto beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 3% 49% 15% 6% 13% 53% 129% 0% 9%
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 +300%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B6 +148.9%
Contains more Folate +493.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +64.5%
Contains more Vitamin B3 +19.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pinto beans
Pinto beans
1
:
4
Tofu
Tofu
Contains more Carbs +843.2%
Contains more Protein +91.7%
Contains more Fats +1241.5%
Contains more Water +10.9%
Contains more Other +19.7%
Pinto beans
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 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 +843.2%
Contains more Protein +91.7%
Contains more Fats +1241.5%
Contains more Water +10.9%
Contains more Other +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pinto beans
Pinto beans
1
:
2
Tofu
Tofu
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +1347.4%
Contains more Polyunsaturated fat +1994%
Pinto beans
27% 26% 47%
Saturated Fat: 0.136 g
Monounsaturated Fat: 0.133 g
Polyunsaturated fat: 0.235 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +1347.4%
Contains more Polyunsaturated fat +1994%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pinto 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 Pinto beans Tofu Opinion
Net carbs 17.22g 0.48g Pinto beans
Protein 9.01g 17.27g Tofu
Fats 0.65g 8.72g Tofu
Carbs 26.22g 2.78g Pinto beans
Calories 143kcal 144kcal Tofu
Starch 15.15g Pinto beans
Sugar 0.34g Tofu
Fiber 9g 2.3g Pinto beans
Calcium 46mg 683mg Tofu
Iron 2.09mg 2.66mg Tofu
Magnesium 50mg 58mg Tofu
Phosphorus 147mg 190mg Tofu
Potassium 436mg 237mg Pinto beans
Sodium 1mg 14mg Pinto beans
Zinc 0.98mg 1.57mg Tofu
Copper 0.219mg 0.378mg Tofu
Manganese 0.453mg 1.181mg Tofu
Selenium 6.2µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.94mg Pinto beans
Vitamin C 0.8mg 0.2mg Pinto beans
Vitamin B1 0.193mg 0.158mg Pinto beans
Vitamin B2 0.062mg 0.102mg Tofu
Vitamin B3 0.318mg 0.381mg Tofu
Vitamin B5 0.21mg 0.133mg Pinto beans
Vitamin B6 0.229mg 0.092mg Pinto beans
Folate 172µg 29µg Pinto beans
Vitamin K 3.5µg Pinto beans
Tryptophan 0.108mg 0.235mg Tofu
Threonine 0.331mg 0.785mg Tofu
Isoleucine 0.426mg 0.849mg Tofu
Leucine 0.765mg 1.392mg Tofu
Lysine 0.63mg 0.883mg Tofu
Methionine 0.117mg 0.211mg Tofu
Phenylalanine 0.531mg 0.835mg Tofu
Valine 0.519mg 0.87mg Tofu
Histidine 0.247mg 0.431mg Tofu
Saturated Fat 0.136g 1.261g Pinto beans
Monounsaturated Fat 0.133g 1.925g Tofu
Polyunsaturated fat 0.235g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pinto beans Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Pinto beans
11%
Tofu
Minerals Daily Need Coverage Score
42%
Pinto beans
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.34g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 1.125g)
Which food is richer in vitamins?
Pinto beans
Pinto 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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.