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  6. Soup beans vs. Tofu

Soup beans vs. Tofu — In-Depth Nutrition Comparison

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The main differences between soup beans and tofu

  • Soup beans are richer in vitamin A and fiber, yet tofu is richer in iron, calcium, manganese, and phosphorus.
  • Daily need coverage for iron for tofu is 50% higher.
  • Soup beans contain 57 times more sodium than tofu. Soup beans contain 400mg of sodium, while tofu contains 7mg.
  • Tofu has a lower glycemic index than soup beans.

Food types used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Tofu, raw, regular, 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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +44.6%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +993.8%
Contains more IronIron +303%
Contains more CopperCopper +20.6%
Contains more ZincZinc +81.8%
Contains more PhosphorusPhosphorus +64.4%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +108.6%
Contains more SeleniumSelenium +29%

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
6
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +1700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +259%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B5Vitamin B5 +70%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.047mg

All nutrients comparison - raw data values

Nutrient Soup beans Tofu DV% diff.
Iron 1.33mg 5.36mg 50%
Calcium 32mg 350mg 32%
Fiber 4.6g 0.3g 17%
Sodium 400mg 7mg 17%
Polyunsaturated fat 0.39g 2.699g 15%
Manganese 0.29mg 0.605mg 14%
Vitamin A 81µg 9%
Protein 5.19g 8.08g 6%
Phosphorus 59mg 97mg 5%
Choline 28.8mg 5%
Selenium 6.9µg 8.9µg 4%
Copper 0.16mg 0.193mg 4%
Magnesium 19mg 30mg 3%
Cholesterol 9mg 0mg 3%
Saturated fat 1.37g 0.691g 3%
Carbs 11.16g 1.87g 3%
Zinc 0.44mg 0.8mg 3%
Vitamin B3 0.7mg 0.195mg 3%
Vitamin B1 0.06mg 0.081mg 2%
Vitamin K 2.4µg 2%
Potassium 175mg 121mg 2%
Vitamin C 1.8mg 0.1mg 2%
Fats 3.5g 4.78g 2%
Monounsaturated fat 1.58g 1.056g 1%
Folate 12µg 15µg 1%
Calories 95kcal 76kcal 1%
Vitamin B12 0.03µg 0µg 1%
Vitamin B5 0.04mg 0.068mg 1%
Vitamin B2 0.06mg 0.052mg 1%
Net carbs 6.56g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin B6 0.05mg 0.047mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 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
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +496.8%
Contains more OtherOther +111.1%
Contains more ProteinProtein +55.7%
Contains more FatsFats +36.6%
~equal in Water ~84.55g

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
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +49.6%
Contains less Sat. FatSaturated fat -49.6%
Contains more Poly. FatPolyunsaturated fat +592.1%

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/172476/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.