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  6. Tofu vs. Kidney beans

Tofu vs. Kidney beans — In-Depth Nutrition Comparison

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A recap on the differences between tofu and kidney beans

  • Tofu is higher in iron, calcium, selenium, and manganese, yet kidney beans is higher in folate, fiber, potassium, vitamin B1, phosphorus, and vitamin B6.
  • Tofu covers your daily iron needs 39% more than kidney beans.
  • Tofu contains 10 times more calcium than kidney beans. While tofu contains 350mg of calcium, kidney beans contains only 35mg.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Tofu vs Kidney 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
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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more CalciumCalcium +900%
Contains more IronIron +141.4%
Contains more ManganeseManganese +40.7%
Contains more SeleniumSelenium +709.1%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +234.7%
Contains more CopperCopper +11.9%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +42.3%
Contains less SodiumSodium -85.7%

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.
Tofu
Tofu
0
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +97.5%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B3Vitamin B3 +196.4%
Contains more Vitamin B5Vitamin B5 +223.5%
Contains more Vitamin B6Vitamin B6 +155.3%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +766.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.5mg

All nutrients comparison - raw data values

Nutrient Tofu Kidney beans DV% diff.
Iron 5.36mg 2.22mg 39%
Calcium 350mg 35mg 32%
Folate 15µg 130µg 29%
Fiber 0.3g 6.4g 24%
Polyunsaturated fat 2.699g 0.278g 16%
Selenium 8.9µg 1.1µg 14%
Manganese 0.605mg 0.43mg 8%
Potassium 121mg 405mg 8%
Carbs 1.87g 22.8g 7%
Fats 4.78g 0.5g 7%
Vitamin B1 0.081mg 0.16mg 7%
Vitamin B6 0.047mg 0.12mg 6%
Phosphorus 97mg 138mg 6%
Vitamin K 2.4µg 8.4µg 5%
Saturated fat 0.691g 0.073g 3%
Monounsaturated fat 1.056g 0.039g 3%
Vitamin B5 0.068mg 0.22mg 3%
Calories 76kcal 127kcal 3%
Copper 0.193mg 0.216mg 3%
Magnesium 30mg 42mg 3%
Vitamin B3 0.195mg 0.578mg 2%
Zinc 0.8mg 1mg 2%
Vitamin C 0.1mg 1.2mg 1%
Protein 8.08g 8.67g 1%
Net carbs 1.57g 16.4g N/A
Sugar 0.62g 0.32g N/A
Sodium 7mg 1mg 0%
Vitamin E 0.01mg 0.03mg 0%
Vitamin B2 0.052mg 0.058mg 0%
Choline 28.8mg 30.5mg 0%
Tryptophan 0.12mg 0.104mg 0%
Threonine 0.402mg 0.319mg 0%
Isoleucine 0.435mg 0.41mg 0%
Leucine 0.713mg 0.736mg 0%
Lysine 0.452mg 0.607mg 0%
Methionine 0.108mg 0.113mg 0%
Phenylalanine 0.428mg 0.511mg 0%
Valine 0.446mg 0.5mg 0%
Histidine 0.221mg 0.238mg 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
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 +856%
Contains more WaterWater +26.3%
Contains more CarbsCarbs +1119.3%
Contains more OtherOther +51.4%
~equal in Protein ~8.67g

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
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 +2607.7%
Contains more Poly. FatPolyunsaturated fat +870.9%
Contains less Sat. FatSaturated fat -89.4%

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. 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.