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Tofu vs. Beans — In-Depth Nutrition Comparison

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A recap on the differences between tofu and beans

  • Tofu is higher in calcium, iron, selenium, copper, phosphorus, magnesium, and polyunsaturated fat, yet beans are higher in fiber.
  • Tofu covers your daily calcium needs 63% more than beans.
  • Tofu contains 29 times more polyunsaturated fat than beans. While tofu contains 4.921g of polyunsaturated fat, beans contain only 0.172g.
  • The amount of saturated fat in beans is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Beans, baked, canned, no salt added.

Infographic

Tofu vs 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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +81.3%
Contains more CalciumCalcium +1266%
Contains more IronIron +817.2%
Contains more CopperCopper +83.5%
Contains more ZincZinc +12.1%
Contains more PhosphorusPhosphorus +82.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +286.7%
Contains more PotassiumPotassium +24.9%
Contains less SodiumSodium -92.9%

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Beans
Beans
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +20.8%
Contains more Vitamin CVitamin C +1450%
Contains more Vitamin B3Vitamin B3 +12.9%
Contains more Vitamin B6Vitamin B6 +41.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Beans DV% diff.
Calcium 683mg 50mg 63%
Manganese 1.181mg 51%
Polyunsaturated fat 4.921g 0.172g 32%
Iron 2.66mg 0.29mg 30%
Protein 17.27g 4.8g 25%
Selenium 17.4µg 4.5µg 23%
Copper 0.378mg 0.206mg 19%
Fats 8.72g 0.4g 13%
Fiber 2.3g 5.5g 13%
Phosphorus 190mg 104mg 12%
Carbs 2.78g 20.49g 6%
Magnesium 58mg 32mg 6%
Choline 30.8mg 6%
Saturated fat 1.261g 0.103g 5%
Monounsaturated fat 1.925g 0.035g 5%
Vitamin C 0.2mg 3.1mg 3%
Vitamin B2 0.102mg 0.06mg 3%
Vitamin B5 0.133mg 3%
Vitamin B6 0.092mg 0.13mg 3%
Calories 144kcal 105kcal 2%
Potassium 237mg 296mg 2%
Zinc 1.57mg 1.4mg 2%
Sodium 14mg 1mg 1%
Vitamin A 5µg 1%
Vitamin E 0.15mg 1%
Vitamin B1 0.158mg 0.15mg 1%
Vitamin K 0.8µg 1%
Folate 29µg 24µg 1%
Protein per 100 calories 12g 4.6g N/A
Calories per 10 g protein 83kcal 219kcal N/A
Weight per 100 calories 69g 95g N/A
Unsaturated / Saturated Fat ratio 5.4 2 N/A
Net carbs 0.48g 14.99g N/A
Sugar 7.78g N/A
Vitamin B3 0.381mg 0.43mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +259.8%
Contains more FatsFats +2080%
Contains more CarbsCarbs +637.1%
Contains more OtherOther +22.1%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +5400%
Contains more Poly. FatPolyunsaturated fat +2761%
Contains less Sat. FatSaturated fat -91.8%

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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/172475/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.