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Tofu vs Bean - In-Depth Nutrition Comparison

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How are Tofu and Bean different?

  • Tofu is richer in Calcium, while Bean is higher in Folate, Copper, Fiber, Vitamin B1, Potassium, Phosphorus, Iron, Vitamin B6, and Magnesium.
  • Bean covers your daily need of Folate 124% more than Tofu.
  • Tofu contains 6 times more Calcium than Bean. Tofu contains 683mg of Calcium, while Bean contains 113mg.

Tofu, raw, firm, prepared with calcium sulfate and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Tofu vs Bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
1
:
7
Bean
Contains more Calcium +504.4%
Contains more Iron +90.6%
Contains more Magnesium +203.4%
Contains more Phosphorus +116.3%
Contains more Potassium +487.8%
Contains less Sodium -14.3%
Contains more Zinc +45.2%
Contains more Copper +136.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Calcium +504.4%
Contains more Iron +90.6%
Contains more Magnesium +203.4%
Contains more Phosphorus +116.3%
Contains more Potassium +487.8%
Contains less Sodium -14.3%
Contains more Zinc +45.2%
Contains more Copper +136.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
1
:
9
Bean
Contains more Vitamin A +∞%
Contains more Vitamin C +3050%
Contains more Vitamin B1 +351.3%
Contains more Vitamin B2 +107.8%
Contains more Vitamin B3 +208.1%
Contains more Vitamin B5 +490.2%
Contains more Vitamin B6 +415.2%
Contains more Folate +1710.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin C +3050%
Contains more Vitamin B1 +351.3%
Contains more Vitamin B2 +107.8%
Contains more Vitamin B3 +208.1%
Contains more Vitamin B5 +490.2%
Contains more Vitamin B6 +415.2%
Contains more Folate +1710.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Bean
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Bean Opinion
Net carbs 0.48g 47.05g Bean
Protein 17.27g 21.42g Bean
Fats 8.72g 1.23g Tofu
Carbs 2.78g 62.55g Bean
Calories 144kcal 347kcal Bean
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar g 2.11g Tofu
Fiber 2.3g 15.5g Bean
Calcium 683mg 113mg Tofu
Iron 2.66mg 5.07mg Bean
Magnesium 58mg 176mg Bean
Phosphorus 190mg 411mg Bean
Potassium 237mg 1393mg Bean
Sodium 14mg 12mg Bean
Zinc 1.57mg 2.28mg Bean
Copper 0.378mg 0.893mg Bean
Vitamin A 166IU 0IU Tofu
Vitamin E mg 0.21mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 6.3mg Bean
Vitamin B1 0.158mg 0.713mg Bean
Vitamin B2 0.102mg 0.212mg Bean
Vitamin B3 0.381mg 1.174mg Bean
Vitamin B5 0.133mg 0.785mg Bean
Vitamin B6 0.092mg 0.474mg Bean
Folate 29µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K µg 5.6µg Bean
Tryptophan 0.235mg 0.237mg Bean
Threonine 0.785mg 0.81mg Bean
Isoleucine 0.849mg 0.871mg Bean
Leucine 1.392mg 1.558mg Bean
Lysine 0.883mg 1.356mg Bean
Methionine 0.211mg 0.259mg Bean
Phenylalanine 0.835mg 1.095mg Bean
Valine 0.87mg 0.998mg Bean
Histidine 0.431mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.235g Bean
Monounsaturated Fat 1.925g 0.229g Tofu
Polyunsaturated fat 4.921g 0.407g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
70
Bean
Mineral Summary Score
77
Tofu
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
129%
Bean
Carbohydrates
3%
Tofu
63%
Bean
Fats
40%
Tofu
6%
Bean

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 18)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.026g)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.