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  6. Tofu vs. Lima beans

Tofu vs. Lima beans — In-Depth Nutrition Comparison

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How are tofu and lima beans different?

  • Tofu is higher in iron, calcium, and selenium; however, lima beans are richer in fiber, folate, potassium, vitamin B6, vitamin B5, and vitamin B1.
  • Daily need coverage for iron for tofu is 37% higher.
  • Tofu contains 21 times more calcium than lima beans. While tofu contains 350mg of calcium, lima beans contain only 17mg.
  • Tofu has a lower glycemic index (15) than lima beans (32).

Tofu, raw, regular, prepared with calcium sulfate and Lima beans, large, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Tofu vs Lima 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 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains more CalciumCalcium +1958.8%
Contains more IronIron +124.3%
Contains more ManganeseManganese +17.2%
Contains more SeleniumSelenium +97.8%
Contains more MagnesiumMagnesium +43.3%
Contains more PotassiumPotassium +319.8%
Contains more CopperCopper +21.8%
Contains more ZincZinc +18.8%
Contains more PhosphorusPhosphorus +14.4%
Contains less SodiumSodium -71.4%

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
2
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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +20%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B1Vitamin B1 +98.8%
Contains more Vitamin B3Vitamin B3 +115.9%
Contains more Vitamin B5Vitamin B5 +520.6%
Contains more Vitamin B6Vitamin B6 +242.6%
Contains more FolateFolate +453.3%
Contains more CholineCholine +12.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Lima beans DV% diff.
Iron 5.36mg 2.39mg 37%
Calcium 350mg 17mg 33%
Fiber 0.3g 7g 27%
Polyunsaturated fat 2.699g 0.171g 17%
Folate 15µg 83µg 17%
Potassium 121mg 508mg 11%
Vitamin B6 0.047mg 0.161mg 9%
Selenium 8.9µg 4.5µg 8%
Fats 4.78g 0.38g 7%
Vitamin B5 0.068mg 0.422mg 7%
Vitamin B1 0.081mg 0.161mg 7%
Carbs 1.87g 20.88g 6%
Copper 0.193mg 0.235mg 5%
Manganese 0.605mg 0.516mg 4%
Magnesium 30mg 43mg 3%
Saturated fat 0.691g 0.089g 3%
Monounsaturated fat 1.056g 0.034g 3%
Calories 76kcal 115kcal 2%
Phosphorus 97mg 111mg 2%
Vitamin E 0.01mg 0.18mg 1%
Zinc 0.8mg 0.95mg 1%
Vitamin B3 0.195mg 0.421mg 1%
Protein 8.08g 7.8g 1%
Choline 28.8mg 32.5mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 13.88g N/A
Sugar 0.62g 2.9g N/A
Sodium 7mg 2mg 0%
Vitamin B2 0.052mg 0.055mg 0%
Vitamin K 2.4µg 2µg 0%
Tryptophan 0.12mg 0.092mg 0%
Threonine 0.402mg 0.337mg 0%
Isoleucine 0.435mg 0.411mg 0%
Leucine 0.713mg 0.673mg 0%
Lysine 0.452mg 0.523mg 0%
Methionine 0.108mg 0.099mg 0%
Phenylalanine 0.428mg 0.449mg 0%
Valine 0.446mg 0.469mg 0%
Histidine 0.221mg 0.238mg 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% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more FatsFats +1157.9%
Contains more WaterWater +21.1%
Contains more CarbsCarbs +1016.6%
Contains more OtherOther +59.7%
~equal in Protein ~7.8g

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
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +3005.9%
Contains more Poly. FatPolyunsaturated fat +1478.4%
Contains less Sat. FatSaturated fat -87.1%

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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.