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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, Fiber, and Vitamin B6.
  • Daily need coverage for Iron from 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
:
2
Green bean raw
Green bean raw
Contains more Calcium +845.9%
Contains more Iron +420.4%
Contains more Magnesium +20%
Contains more Phosphorus +155.3%
Contains more Zinc +233.3%
Contains more Copper +179.7%
Contains more Manganese +180.1%
Contains more Selenium +1383.3%
Contains more Potassium +74.4%
Contains less Sodium -14.3%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Contains more Calcium +845.9%
Contains more Iron +420.4%
Contains more Magnesium +20%
Contains more Phosphorus +155.3%
Contains more Zinc +233.3%
Contains more Copper +179.7%
Contains more Manganese +180.1%
Contains more Selenium +1383.3%
Contains more Potassium +74.4%
Contains less Sodium -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
0
:
10
Green bean raw
Green bean raw
Contains more Vitamin A +711.8%
Contains more Vitamin E +4000%
Contains more Vitamin C +12100%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +230.9%
Contains more Vitamin B6 +200%
Contains more Folate +120%
Contains more Vitamin K +1691.7%
Equal in Vitamin B1 - 0.082
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin A +711.8%
Contains more Vitamin E +4000%
Contains more Vitamin C +12100%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +230.9%
Contains more Vitamin B6 +200%
Contains more Folate +120%
Contains more Vitamin K +1691.7%
Equal in Vitamin B1 - 0.082

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Green bean raw
Green bean raw
Contains more Protein +341.5%
Contains more Fats +2072.7%
Contains more Carbs +272.7%
Equal in Water - 90.32
Equal in Other - 0.66
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Green bean raw
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 Protein +341.5%
Contains more Fats +2072.7%
Contains more Carbs +272.7%
Equal in Water - 90.32
Equal in Other - 0.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Green bean raw
Green bean raw
Contains more Monounsaturated Fat +10460%
Contains more Polyunsaturated fat +2288.5%
Contains less Saturated Fat -92.8%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +10460%
Contains more Polyunsaturated fat +2288.5%
Contains less Saturated Fat -92.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Green bean raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Green bean raw Opinion
Net carbs 1.57g 4.27g Green bean raw
Protein 8.08g 1.83g Tofu
Fats 4.78g 0.22g Tofu
Carbs 1.87g 6.97g Green bean raw
Calories 76kcal 31kcal Tofu
Starch 0.88g Green bean raw
Fructose 1.39g Green bean raw
Sugar 0.62g 3.26g Tofu
Fiber 0.3g 2.7g Green bean raw
Calcium 350mg 37mg Tofu
Iron 5.36mg 1.03mg Tofu
Magnesium 30mg 25mg Tofu
Phosphorus 97mg 38mg Tofu
Potassium 121mg 211mg Green bean raw
Sodium 7mg 6mg Green bean raw
Zinc 0.8mg 0.24mg Tofu
Copper 0.193mg 0.069mg Tofu
Manganese 0.605mg 0.216mg Tofu
Selenium 8.9µg 0.6µg Tofu
Vitamin A 85IU 690IU Green bean raw
Vitamin A RAE 35µg Green bean raw
Vitamin E 0.01mg 0.41mg Green bean raw
Vitamin C 0.1mg 12.2mg Green bean raw
Vitamin B1 0.081mg 0.082mg Green bean raw
Vitamin B2 0.052mg 0.104mg Green bean raw
Vitamin B3 0.195mg 0.734mg Green bean raw
Vitamin B5 0.068mg 0.225mg Green bean raw
Vitamin B6 0.047mg 0.141mg Green bean raw
Folate 15µg 33µg Green bean raw
Vitamin K 2.4µg 43µg Green bean raw
Tryptophan 0.12mg 0.019mg Tofu
Threonine 0.402mg 0.079mg Tofu
Isoleucine 0.435mg 0.066mg Tofu
Leucine 0.713mg 0.112mg Tofu
Lysine 0.452mg 0.088mg Tofu
Methionine 0.108mg 0.022mg Tofu
Phenylalanine 0.428mg 0.067mg Tofu
Valine 0.446mg 0.09mg Tofu
Histidine 0.221mg 0.034mg Tofu
Saturated Fat 0.691g 0.05g Green bean raw
Monounsaturated Fat 1.056g 0.01g Tofu
Polyunsaturated fat 2.699g 0.113g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Green bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Tofu
27%
Green bean raw
Minerals Daily Need Coverage Score
59%
Tofu
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.64g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 5)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.8)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 0.641g)
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.