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  6. Tofu vs. Broad bean raw

Tofu vs. Broad bean raw — In-Depth Nutrition Comparison

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Significant differences between tofu and broad bean raw

  • Tofu has more iron, calcium, and selenium; however, broad bean raw is richer in folate, vitamin K, fiber, copper, vitamin B2, vitamin B3, and vitamin E.
  • Tofu covers your daily iron needs 48% more than broad bean raw.
  • Broad bean raw has 11 times less selenium than tofu. Tofu has 8.9µg of selenium, while broad bean raw has 0.8µg.
  • Broad bean raw has a higher glycemic index. The glycemic index of broad bean raw is 79, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Beans, fava, in pod, raw.

Infographic

Tofu vs Broad bean raw 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
4
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more CalciumCalcium +845.9%
Contains more IronIron +245.8%
Contains less SodiumSodium -72%
Contains more SeleniumSelenium +1012.5%
Contains more PotassiumPotassium +174.4%
Contains more CopperCopper +108.3%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +33%
~equal in Magnesium ~33mg
~equal in Manganese ~0.661mg

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
1
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3600%
Contains more Vitamin EVitamin E +11500%
Contains more Vitamin B1Vitamin B1 +64.2%
Contains more Vitamin B2Vitamin B2 +457.7%
Contains more Vitamin B3Vitamin B3 +1053.3%
Contains more Vitamin B5Vitamin B5 +230.9%
Contains more Vitamin B6Vitamin B6 +121.3%
Contains more Vitamin KVitamin K +1604.2%
Contains more FolateFolate +886.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Broad bean raw DV% diff.
Iron 5.36mg 1.55mg 48%
Folate 15µg 148µg 33%
Vitamin K 2.4µg 40.9µg 32%
Calcium 350mg 37mg 31%
Fiber 0.3g 7.5g 29%
Copper 0.193mg 0.402mg 23%
Vitamin B2 0.052mg 0.29mg 18%
Polyunsaturated fat 2.699g 0.342g 16%
Selenium 8.9µg 0.8µg 15%
Vitamin B3 0.195mg 2.249mg 13%
Vitamin E 0.01mg 1.16mg 8%
Fats 4.78g 0.73g 6%
Potassium 121mg 332mg 6%
Carbs 1.87g 17.63g 5%
Phosphorus 97mg 129mg 5%
Choline 28.8mg 5%
Vitamin B1 0.081mg 0.133mg 4%
Vitamin C 0.1mg 3.7mg 4%
Vitamin B6 0.047mg 0.104mg 4%
Saturated fat 0.691g 0.118g 3%
Vitamin B5 0.068mg 0.225mg 3%
Vitamin A 17µg 2%
Manganese 0.605mg 0.661mg 2%
Zinc 0.8mg 1mg 2%
Monounsaturated fat 1.056g 0.104g 2%
Calories 76kcal 88kcal 1%
Sodium 7mg 25mg 1%
Magnesium 30mg 33mg 1%
Protein 8.08g 7.92g 0%
Net carbs 1.57g 10.13g N/A
Sugar 0.62g 9.21g N/A
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
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +554.8%
Contains more WaterWater +16.5%
Contains more CarbsCarbs +842.8%
Contains more OtherOther +55.6%
~equal in Protein ~7.92g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +915.4%
Contains more Poly. FatPolyunsaturated fat +689.2%
Contains less Sat. FatSaturated fat -82.9%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.