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  6. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs. Kidney beans

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs. Kidney beans — In-Depth Nutrition Comparison

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The main differences between tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and kidney beans

  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is richer in calcium, selenium, manganese, polyunsaturated fat, and monounsaturated Fat, yet kidney beans is richer in folate, fiber, vitamin B1, iron, and potassium.
  • Daily need coverage for folate for kidney beans is 28% higher.
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 29 times more Monounsaturated Fat than kidney beans. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.127g of Monounsaturated Fat, while kidney beans contains 0.039g.

Food types used in this article are Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Kidney beans 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 26% 60% 13% 60% 71% 23% 52% 1.6% 82% 54%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more CalciumCalcium +474.3%
Contains more ManganeseManganese +45.3%
Contains more SeleniumSelenium +800%
Contains more MagnesiumMagnesium +13.5%
Contains more PotassiumPotassium +173.6%
Contains more IronIron +37.9%
Contains more ZincZinc +20.5%
Contains more PhosphorusPhosphorus +14%
Contains less SodiumSodium -91.7%
~equal in Copper ~0.216mg

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 0.67% 0% 0.2% 0% 15% 15% 1.9% 6.6% 16% 0% 6% 14% 15%
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B3Vitamin B3 +472.3%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +69%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +584.2%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.058mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 3% 83%
Protein: 9.04 g
Fats: 4.17 g
Carbs: 2.85 g
Water: 82.93 g
Other: 1.01 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more FatsFats +734%
Contains more WaterWater +23.9%
Contains more CarbsCarbs +700%
~equal in Protein ~8.67g
~equal in Other ~1.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 32% 46%
Saturated Fat: Sat. Fat 0.793 g
Monounsaturated Fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 1.649 g
19% 10% 71%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated Fat +2789.7%
Contains more Poly. FatPolyunsaturated fat +493.2%
Contains less Sat. FatSaturated Fat -90.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Kidney beans
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Kidney beans Opinion
Calories 78kcal 127kcal Kidney beans
Protein 9.04g 8.67g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Fats 4.17g 0.5g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin C 0.2mg 1.2mg Kidney beans
Net carbs 1.95g 16.4g Kidney beans
Carbs 2.85g 22.8g Kidney beans
Magnesium 37mg 42mg Kidney beans
Calcium 201mg 35mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Potassium 148mg 405mg Kidney beans
Iron 1.61mg 2.22mg Kidney beans
Sugar 0.6g 0.32g Kidney beans
Fiber 0.9g 6.4g Kidney beans
Copper 0.213mg 0.216mg Kidney beans
Zinc 0.83mg 1mg Kidney beans
Phosphorus 121mg 138mg Kidney beans
Sodium 12mg 1mg Kidney beans
Vitamin E 0.01mg 0.03mg Kidney beans
Manganese 0.625mg 0.43mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Selenium 9.9µg 1.1µg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin B1 0.06mg 0.16mg Kidney beans
Vitamin B2 0.063mg 0.058mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin B3 0.101mg 0.578mg Kidney beans
Vitamin B5 0.11mg 0.22mg Kidney beans
Vitamin B6 0.071mg 0.12mg Kidney beans
Vitamin K 2.4µg 8.4µg Kidney beans
Folate 19µg 130µg Kidney beans
Choline 28.1mg 30.5mg Kidney beans
Saturated Fat 0.793g 0.073g Kidney beans
Monounsaturated Fat 1.127g 0.039g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Polyunsaturated fat 1.649g 0.278g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tryptophan 0.123mg 0.104mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Threonine 0.411mg 0.319mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Isoleucine 0.444mg 0.41mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Leucine 0.728mg 0.736mg Kidney beans
Lysine 0.462mg 0.607mg Kidney beans
Methionine 0.11mg 0.113mg Kidney beans
Phenylalanine 0.437mg 0.511mg Kidney beans
Valine 0.455mg 0.5mg Kidney beans
Histidine 0.225mg 0.238mg Kidney beans
Omega-6 - Eicosadienoic acid 0.003g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Kidney beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
7%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
19%
Kidney beans
Minerals Daily Need Coverage Score
44%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
38%
Kidney beans

Comparison summary

Which food is lower in glycemic index?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in glycemic index (difference - 22)
Which food is cheaper?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is cheaper (difference - $1.2)
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.72g)
Which food is richer in vitamins?
Kidney beans
Kidney beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172448/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.