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  6. Tofu vs. Green bean raw

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

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How are tofu and green bean raw different?

  • Tofu is higher in iron, calcium, manganese, selenium, copper, and phosphorus; however, green bean raw is richer in vitamin K, vitamin C, vitamin A, and fiber.
  • Daily need coverage for iron for tofu is 54% higher.
  • Tofu contains 15 times more selenium than green bean raw. While tofu contains 8.9µg of selenium, green bean raw contains only 0.6µg.

Tofu, raw, regular, prepared with calcium sulfate and Beans, snap, green, raw are the varieties used in this article.

Infographic

Tofu vs Green 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
8
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +845.9%
Contains more IronIron +420.4%
Contains more CopperCopper +179.7%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +155.3%
Contains more ManganeseManganese +180.1%
Contains more SeleniumSelenium +1383.3%
Contains more PotassiumPotassium +74.4%
Contains less SodiumSodium -14.3%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more CholineCholine +88.2%
Contains more Vitamin CVitamin C +12100%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +276.4%
Contains more Vitamin B5Vitamin B5 +230.9%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +1691.7%
Contains more FolateFolate +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.082mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Green bean raw DV% diff.
Iron 5.36mg 1.03mg 54%
Vitamin K 2.4µg 43µg 34%
Calcium 350mg 37mg 31%
Polyunsaturated fat 2.699g 0.113g 17%
Manganese 0.605mg 0.216mg 17%
Selenium 8.9µg 0.6µg 15%
Copper 0.193mg 0.069mg 14%
Protein 8.08g 1.83g 13%
Vitamin C 0.1mg 12.2mg 13%
Fiber 0.3g 2.7g 10%
Phosphorus 97mg 38mg 8%
Vitamin B6 0.047mg 0.141mg 7%
Fats 4.78g 0.22g 7%
Zinc 0.8mg 0.24mg 5%
Folate 15µg 33µg 5%
Vitamin B2 0.052mg 0.104mg 4%
Vitamin A 35µg 4%
Vitamin B3 0.195mg 0.734mg 3%
Vitamin B5 0.068mg 0.225mg 3%
Vitamin E 0.01mg 0.41mg 3%
Potassium 121mg 211mg 3%
Saturated fat 0.691g 0.05g 3%
Monounsaturated fat 1.056g 0.01g 3%
Choline 28.8mg 15.3mg 2%
Calories 76kcal 31kcal 2%
Fructose 1.39g 2%
Carbs 1.87g 6.97g 2%
Magnesium 30mg 25mg 1%
Net carbs 1.57g 4.27g N/A
Sugar 0.62g 3.26g N/A
Starch 0.88g 0%
Sodium 7mg 6mg 0%
Vitamin B1 0.081mg 0.082mg 0%
Tryptophan 0.12mg 0.019mg 0%
Threonine 0.402mg 0.079mg 0%
Isoleucine 0.435mg 0.066mg 0%
Leucine 0.713mg 0.112mg 0%
Lysine 0.452mg 0.088mg 0%
Methionine 0.108mg 0.022mg 0%
Phenylalanine 0.428mg 0.067mg 0%
Valine 0.446mg 0.09mg 0%
Histidine 0.221mg 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +341.5%
Contains more FatsFats +2072.7%
Contains more CarbsCarbs +272.7%
~equal in Water ~90.32g
~equal in Other ~0.66g

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +10460%
Contains more Poly. FatPolyunsaturated fat +2288.5%
Contains less Sat. FatSaturated fat -92.8%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.