Tofu vs. Cranberry bean raw — In-Depth Nutrition Comparison
Compare
What are the main differences between tofu and cranberry bean raw?
- Tofu is richer in calcium, while cranberry bean raw is higher in folate, fiber, copper, vitamin B1, phosphorus, potassium, magnesium, zinc, and vitamin B6.
- Cranberry bean raw's daily need coverage for folate is 147% higher.
- Cranberry bean raw has 3 times less calcium than tofu. Tofu has 350mg of calcium, while cranberry bean raw has 127mg.
- Cranberry bean raw has a higher glycemic index (35) than tofu (15).
We used Tofu, raw, regular, prepared with calcium sulfate and Beans, cranberry (roman), mature seeds, raw types in this comparison.
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.
| Contains more CalciumCalcium | +175.6% |
| Contains more MagnesiumMagnesium | +420% |
| Contains more PotassiumPotassium | +1000.8% |
| Contains more CopperCopper | +311.4% |
| Contains more ZincZinc | +353.8% |
| Contains more PhosphorusPhosphorus | +283.5% |
| Contains less SodiumSodium | -14.3% |
| Contains more ManganeseManganese | +52.1% |
| Contains more SeleniumSelenium | +42.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +822.2% |
| Contains more Vitamin B2Vitamin B2 | +309.6% |
| Contains more Vitamin B3Vitamin B3 | +646.2% |
| Contains more Vitamin B5Vitamin B5 | +1000% |
| Contains more Vitamin B6Vitamin B6 | +557.4% |
| Contains more FolateFolate | +3926.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
| Contains more FatsFats | +288.6% |
| Contains more WaterWater | +582.4% |
| Contains more ProteinProtein | +185% |
| Contains more CarbsCarbs | +3111.2% |
| Contains more OtherOther | +358.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
| Contains more Mono. FatMonounsaturated fat | +896.2% |
| Contains more Poly. FatPolyunsaturated fat | +412.1% |
| Contains less Sat. FatSaturated fat | -54.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 15µg | 604µg | 147% |
| Fiber | 0.3g | 24.7g | 98% |
| Copper | 0.193mg | 0.794mg | 67% |
| Vitamin B1 | 0.081mg | 0.747mg | 56% |
| Phosphorus | 97mg | 372mg | 39% |
| Potassium | 121mg | 1332mg | 36% |
| Magnesium | 30mg | 156mg | 30% |
| Protein | 8.08g | 23.03g | 30% |
| Zinc | 0.8mg | 3.63mg | 26% |
| Calcium | 350mg | 127mg | 22% |
| Vitamin B6 | 0.047mg | 0.309mg | 20% |
| Carbs | 1.87g | 60.05g | 19% |
| Manganese | 0.605mg | 0.92mg | 14% |
| Polyunsaturated fat | 2.699g | 0.527g | 14% |
| Vitamin B5 | 0.068mg | 0.748mg | 14% |
| Calories | 76kcal | 335kcal | 13% |
| Vitamin B2 | 0.052mg | 0.213mg | 12% |
| Vitamin B3 | 0.195mg | 1.455mg | 8% |
| Selenium | 8.9µg | 12.7µg | 7% |
| Fats | 4.78g | 1.23g | 5% |
| Iron | 5.36mg | 5mg | 5% |
| Choline | 28.8mg | 5% | |
| Saturated fat | 0.691g | 0.316g | 2% |
| Vitamin K | 2.4µg | 2% | |
| Monounsaturated fat | 1.056g | 0.106g | 2% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 35.35g | N/A |
| Sugar | 0.62g | N/A | |
| Sodium | 7mg | 6mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.273mg | 0% |
| Threonine | 0.402mg | 0.969mg | 0% |
| Isoleucine | 0.435mg | 1.017mg | 0% |
| Leucine | 0.713mg | 1.838mg | 0% |
| Lysine | 0.452mg | 1.58mg | 0% |
| Methionine | 0.108mg | 0.346mg | 0% |
| Phenylalanine | 0.428mg | 1.245mg | 0% |
| Valine | 0.446mg | 1.205mg | 0% |
| Histidine | 0.221mg | 0.641mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
6%
64%
Minerals Daily Need Coverage Score
59%
117%
Comparison summary
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 20)
Which food is cheaper?
Tofu is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 0.375g)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.