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  6. Tofu vs. Soup beans

Tofu vs. Soup beans — In-Depth Nutrition Comparison

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The main differences between tofu and soup beans

  • Tofu is richer in iron, calcium, manganese, and phosphorus, yet soup beans are richer in vitamin A and fiber.
  • Daily need coverage for iron for tofu is 50% higher.
  • Tofu contains 11 times more calcium than soup beans. Tofu contains 350mg of calcium, while soup beans contain 32mg.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than soup beans.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Tofu vs Soup 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
9
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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +993.8%
Contains more IronIron +303%
Contains more CopperCopper +20.6%
Contains more ZincZinc +81.8%
Contains more PhosphorusPhosphorus +64.4%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +108.6%
Contains more SeleniumSelenium +29%
Contains more PotassiumPotassium +44.6%

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
6
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B5Vitamin B5 +70%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1700%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +259%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.05mg

All nutrients comparison - raw data values

Nutrient Tofu Soup beans DV% diff.
Iron 5.36mg 1.33mg 50%
Calcium 350mg 32mg 32%
Fiber 0.3g 4.6g 17%
Sodium 7mg 400mg 17%
Polyunsaturated fat 2.699g 0.39g 15%
Manganese 0.605mg 0.29mg 14%
Vitamin A 81µg 9%
Protein 8.08g 5.19g 6%
Phosphorus 97mg 59mg 5%
Choline 28.8mg 5%
Selenium 8.9µg 6.9µg 4%
Copper 0.193mg 0.16mg 4%
Magnesium 30mg 19mg 3%
Cholesterol 0mg 9mg 3%
Saturated fat 0.691g 1.37g 3%
Carbs 1.87g 11.16g 3%
Zinc 0.8mg 0.44mg 3%
Vitamin B3 0.195mg 0.7mg 3%
Vitamin B1 0.081mg 0.06mg 2%
Vitamin K 2.4µg 2%
Potassium 121mg 175mg 2%
Vitamin C 0.1mg 1.8mg 2%
Fats 4.78g 3.5g 2%
Monounsaturated fat 1.056g 1.58g 1%
Folate 15µg 12µg 1%
Calories 76kcal 95kcal 1%
Vitamin B12 0µg 0.03µg 1%
Vitamin B5 0.068mg 0.04mg 1%
Vitamin B2 0.052mg 0.06mg 1%
Net carbs 1.57g 6.56g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin B6 0.047mg 0.05mg 0%
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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +55.7%
Contains more FatsFats +36.6%
Contains more CarbsCarbs +496.8%
Contains more OtherOther +111.1%
~equal in Water ~78.63g

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -49.6%
Contains more Poly. FatPolyunsaturated fat +592.1%
Contains more Mono. FatMonounsaturated fat +49.6%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.