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  6. Soup beans vs. Tofu

Soup beans vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between soup beans and tofu

  • Soup beans have more vitamin A; however, tofu is higher in calcium, manganese, copper, selenium, phosphorus, iron, zinc, and magnesium.
  • Tofu covers your daily need for calcium, 65% more than soup beans.
  • Soup beans have 29 times more sodium than tofu. While soup beans have 400mg of sodium, tofu has only 14mg.
  • The glycemic index of soup beans is higher.

These are the specific foods used in this comparison Soup, bean with ham, canned, chunky, ready-to-serve and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Tofu
Tofu
10
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 +205.3%
Contains more CalciumCalcium +2034.4%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +100%
Contains more CopperCopper +136.3%
Contains more ZincZinc +256.8%
Contains more PhosphorusPhosphorus +222%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +307.2%
Contains more SeleniumSelenium +152.2%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Tofu
Tofu
5
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 +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +83.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +163.3%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B5Vitamin B5 +232.5%
Contains more Vitamin B6Vitamin B6 +84%
Contains more FolateFolate +141.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soup beans Tofu DV% diff.
Calcium 32mg 683mg 65%
Manganese 0.29mg 1.181mg 39%
Polyunsaturated fat 0.39g 4.921g 30%
Protein 5.19g 17.27g 24%
Copper 0.16mg 0.378mg 24%
Selenium 6.9µg 17.4µg 19%
Phosphorus 59mg 190mg 19%
Iron 1.33mg 2.66mg 17%
Sodium 400mg 14mg 17%
Zinc 0.44mg 1.57mg 10%
Vitamin A 81µg 9%
Magnesium 19mg 58mg 9%
Fiber 4.6g 2.3g 9%
Vitamin B1 0.06mg 0.158mg 8%
Fats 3.5g 8.72g 8%
Folate 12µg 29µg 4%
Vitamin B6 0.05mg 0.092mg 3%
Cholesterol 9mg 0mg 3%
Carbs 11.16g 2.78g 3%
Vitamin B2 0.06mg 0.102mg 3%
Vitamin B5 0.04mg 0.133mg 2%
Calories 95kcal 144kcal 2%
Vitamin B3 0.7mg 0.381mg 2%
Potassium 175mg 237mg 2%
Vitamin C 1.8mg 0.2mg 2%
Vitamin B12 0.03µg 0µg 1%
Monounsaturated fat 1.58g 1.925g 1%
Net carbs 6.56g 0.48g N/A
Saturated fat 1.37g 1.261g 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 CarbsCarbs +301.4%
Contains more WaterWater +12.6%
Contains more ProteinProtein +232.8%
Contains more FatsFats +149.1%
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Tofu
Tofu
3
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 more Mono. FatMonounsaturated fat +21.8%
Contains more Poly. FatPolyunsaturated fat +1161.8%
~equal in Saturated fat ~1.261g

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.