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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 for tofu is 64% higher.
  • Pinto beans contains 6 times more folate than tofu. While pinto beans contains 172µg of folate, tofu contains only 29µg.
  • Tofu has a lower glycemic index (15) than pinto beans (39).

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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
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 +84%
Contains less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +1384.8%
Contains more IronIron +27.3%
Contains more CopperCopper +72.6%
Contains more ZincZinc +60.2%
Contains more PhosphorusPhosphorus +29.3%
Contains more ManganeseManganese +160.7%
Contains more SeleniumSelenium +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.
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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Tofu
Tofu
2
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% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B6Vitamin B6 +148.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +493.1%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +64.5%
Contains more Vitamin B3Vitamin B3 +19.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pinto beans Tofu DV% diff.
Calcium 46mg 683mg 64%
Folate 172µg 29µg 36%
Manganese 0.453mg 1.181mg 32%
Polyunsaturated fat 0.235g 4.921g 31%
Fiber 9g 2.3g 27%
Selenium 6.2µg 17.4µg 20%
Copper 0.219mg 0.378mg 18%
Protein 9.01g 17.27g 17%
Fats 0.65g 8.72g 12%
Vitamin B6 0.229mg 0.092mg 11%
Carbs 26.22g 2.78g 8%
Iron 2.09mg 2.66mg 7%
Potassium 436mg 237mg 6%
Choline 35.3mg 6%
Starch 15.15g 6%
Phosphorus 147mg 190mg 6%
Vitamin E 0.94mg 6%
Saturated fat 0.136g 1.261g 5%
Zinc 0.98mg 1.57mg 5%
Monounsaturated fat 0.133g 1.925g 4%
Vitamin B2 0.062mg 0.102mg 3%
Vitamin K 3.5µg 3%
Vitamin B1 0.193mg 0.158mg 3%
Magnesium 50mg 58mg 2%
Vitamin B5 0.21mg 0.133mg 2%
Sodium 1mg 14mg 1%
Vitamin C 0.8mg 0.2mg 1%
Calories 143kcal 144kcal 0%
Net carbs 17.22g 0.48g N/A
Sugar 0.34g N/A
Vitamin B3 0.318mg 0.381mg 0%
Tryptophan 0.108mg 0.235mg 0%
Threonine 0.331mg 0.785mg 0%
Isoleucine 0.426mg 0.849mg 0%
Leucine 0.765mg 1.392mg 0%
Lysine 0.63mg 0.883mg 0%
Methionine 0.117mg 0.211mg 0%
Phenylalanine 0.531mg 0.835mg 0%
Valine 0.519mg 0.87mg 0%
Histidine 0.247mg 0.431mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 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 -89.2%
Contains more Mono. FatMonounsaturated fat +1347.4%
Contains more Poly. FatPolyunsaturated fat +1994%

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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.