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  6. Tofu vs. Adzuki bean

Tofu vs. Adzuki bean — In-Depth Nutrition Comparison

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How are tofu and adzuki bean different?

  • Tofu is richer in calcium, while adzuki bean is higher in folate, copper, fiber, manganese, phosphorus, zinc, potassium, vitamin B1, and vitamin B5.
  • Adzuki bean covers your daily need for folate, 152% more than tofu.
  • Tofu contains 5 times more calcium than adzuki bean. Tofu contains 350mg of calcium, while adzuki bean contains 66mg.
  • Adzuki bean has a higher glycemic index (29) than tofu (15).

Tofu, raw, regular, prepared with calcium sulfate and Beans, adzuki, mature seeds, raw types were used in this article.

Infographic

Tofu vs Adzuki bean 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.
Tofu
Tofu
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more CalciumCalcium +430.3%
Contains more SeleniumSelenium +187.1%
Contains more MagnesiumMagnesium +323.3%
Contains more PotassiumPotassium +936.4%
Contains more CopperCopper +466.8%
Contains more ZincZinc +530%
Contains more PhosphorusPhosphorus +292.8%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +186%
~equal in Iron ~4.98mg

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.
Tofu
Tofu
4
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%
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +461.7%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +1248.7%
Contains more Vitamin B5Vitamin B5 +2063.2%
Contains more Vitamin B6Vitamin B6 +646.8%
Contains more FolateFolate +4046.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Adzuki bean DV% diff.
Folate 15µg 622µg 152%
Copper 0.193mg 1.094mg 100%
Fiber 0.3g 12.7g 50%
Manganese 0.605mg 1.73mg 49%
Phosphorus 97mg 381mg 41%
Zinc 0.8mg 5.04mg 39%
Potassium 121mg 1254mg 33%
Vitamin B1 0.081mg 0.455mg 31%
Calcium 350mg 66mg 28%
Vitamin B5 0.068mg 1.471mg 28%
Protein 8.08g 19.87g 24%
Magnesium 30mg 127mg 23%
Vitamin B6 0.047mg 0.351mg 23%
Carbs 1.87g 62.9g 20%
Polyunsaturated fat 2.699g 0.113g 17%
Vitamin B3 0.195mg 2.63mg 15%
Vitamin B2 0.052mg 0.22mg 13%
Calories 76kcal 329kcal 13%
Selenium 8.9µg 3.1µg 11%
Fats 4.78g 0.53g 7%
Iron 5.36mg 4.98mg 5%
Choline 28.8mg 5%
Monounsaturated fat 1.056g 0.05g 3%
Vitamin K 2.4µg 2%
Saturated fat 0.691g 0.191g 2%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 50.2g N/A
Sugar 0.62g N/A
Sodium 7mg 5mg 0%
Vitamin E 0.01mg 0%
Vitamin A 1µg 0%
Tryptophan 0.12mg 0.191mg 0%
Threonine 0.402mg 0.674mg 0%
Isoleucine 0.435mg 0.791mg 0%
Leucine 0.713mg 1.668mg 0%
Lysine 0.452mg 1.497mg 0%
Methionine 0.108mg 0.21mg 0%
Phenylalanine 0.428mg 1.052mg 0%
Valine 0.446mg 1.023mg 0%
Histidine 0.221mg 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +801.9%
Contains more WaterWater +529.1%
Contains more ProteinProtein +145.9%
Contains more CarbsCarbs +3263.6%
Contains more OtherOther +352.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +2012%
Contains more Poly. FatPolyunsaturated fat +2288.5%
Contains less Sat. FatSaturated fat -72.4%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.