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  6. Tofu vs. Baked beans

Tofu vs. Baked beans — In-Depth Nutrition Comparison

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Important differences between tofu and baked beans

  • Tofu has more iron, calcium, manganese, and selenium; however, baked beans have more fiber, folate, and potassium.
  • Tofu's daily need coverage for iron is 42% more.
  • Tofu has 6 times more calcium than baked beans. Tofu has 350mg of calcium, while baked beans have 61mg.
  • Tofu is lower in saturated fat.
  • Baked beans have a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Beans, baked, home prepared.

Infographic

Tofu vs Baked beans 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
6
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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more CalciumCalcium +473.8%
Contains more IronIron +169.3%
Contains more CopperCopper +21.4%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +137.3%
Contains more SeleniumSelenium +56.1%
Contains more MagnesiumMagnesium +43.3%
Contains more PotassiumPotassium +195.9%
Contains more PhosphorusPhosphorus +12.4%
~equal in Zinc ~0.73mg

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
3
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin B1Vitamin B1 +67.9%
Contains more Vitamin B3Vitamin B3 +109.2%
Contains more Vitamin B5Vitamin B5 +127.9%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more FolateFolate +220%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.049mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Baked beans DV% diff.
Iron 5.36mg 1.99mg 42%
Calcium 350mg 61mg 29%
Fiber 0.3g 5.5g 21%
Sodium 7mg 422mg 18%
Manganese 0.605mg 0.255mg 15%
Polyunsaturated fat 2.699g 0.74g 13%
Folate 15µg 48µg 8%
Carbs 1.87g 21.63g 7%
Potassium 121mg 358mg 7%
Saturated fat 0.691g 1.948g 6%
Selenium 8.9µg 5.7µg 6%
Vitamin B1 0.081mg 0.136mg 5%
Choline 28.8mg 5%
Protein 8.08g 5.54g 5%
Calories 76kcal 155kcal 4%
Copper 0.193mg 0.159mg 4%
Monounsaturated fat 1.056g 2.133g 3%
Magnesium 30mg 43mg 3%
Vitamin B6 0.047mg 0.09mg 3%
Phosphorus 97mg 109mg 2%
Vitamin B5 0.068mg 0.155mg 2%
Vitamin K 2.4µg 2%
Cholesterol 0mg 5mg 2%
Zinc 0.8mg 0.73mg 1%
Fats 4.78g 5.15g 1%
Vitamin C 0.1mg 1.1mg 1%
Vitamin B3 0.195mg 0.408mg 1%
Net carbs 1.57g 16.13g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin B2 0.052mg 0.049mg 0%
Tryptophan 0.12mg 0.067mg 0%
Threonine 0.402mg 0.228mg 0%
Isoleucine 0.435mg 0.242mg 0%
Leucine 0.713mg 0.428mg 0%
Lysine 0.452mg 0.379mg 0%
Methionine 0.108mg 0.086mg 0%
Phenylalanine 0.428mg 0.287mg 0%
Valine 0.446mg 0.282mg 0%
Histidine 0.221mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +45.8%
Contains more WaterWater +29.7%
Contains more CarbsCarbs +1056.7%
Contains more OtherOther +248.6%
~equal in Fats ~5.15g

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -64.5%
Contains more Poly. FatPolyunsaturated fat +264.7%
Contains more Mono. FatMonounsaturated fat +102%

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.