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Tofu vs. Bean — In-Depth Nutrition Comparison

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A recap on differences between Tofu and Bean

  • Tofu is higher in Calcium, Iron, Selenium, Copper, Phosphorus, Magnesium, and Monounsaturated Fat, yet Bean is higher in Fiber.
  • Tofu covers your daily Calcium needs 63% more than Bean.
  • Tofu contains 55 times more Monounsaturated Fat than Bean. While Tofu contains 1.925g of Monounsaturated Fat, Bean contains only 0.035g.
  • The amount of Saturated Fat in Bean 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 Bean 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
Bean
Bean
Contains more Calcium +1266%
Contains more Iron +817.2%
Contains more Magnesium +81.3%
Contains more Phosphorus +82.7%
Contains more Zinc +12.1%
Contains more Copper +83.5%
Contains more Selenium +286.7%
Contains more Potassium +24.9%
Contains less Sodium -92.9%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +1266%
Contains more Iron +817.2%
Contains more Magnesium +81.3%
Contains more Phosphorus +82.7%
Contains more Zinc +12.1%
Contains more Copper +83.5%
Contains more Selenium +286.7%
Contains more Potassium +24.9%
Contains less Sodium -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
5
:
5
Bean
Bean
Contains more Vitamin A +56.6%
Contains more Vitamin B2 +70%
Contains more Folate +20.8%
Contains more Vitamin C +1450%
Contains more Vitamin B3 +12.9%
Contains more Vitamin B6 +41.3%
Equal in Vitamin B1 - 0.15
Tofu
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin A +56.6%
Contains more Vitamin B2 +70%
Contains more Folate +20.8%
Contains more Vitamin C +1450%
Contains more Vitamin B3 +12.9%
Contains more Vitamin B6 +41.3%
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Bean
Bean
Contains more Protein +259.8%
Contains more Fats +2080%
Contains more Carbs +637.1%
Contains more Other +22.1%
Equal in Water - 72.6
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Bean
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 Protein +259.8%
Contains more Fats +2080%
Contains more Carbs +637.1%
Contains more Other +22.1%
Equal in Water - 72.6

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Bean
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Bean Opinion
Net carbs 0.48g 14.99g Bean
Protein 17.27g 4.8g Tofu
Fats 8.72g 0.4g Tofu
Carbs 2.78g 20.49g Bean
Calories 144kcal 105kcal Tofu
Sugar 7.78g Tofu
Fiber 2.3g 5.5g Bean
Calcium 683mg 50mg Tofu
Iron 2.66mg 0.29mg Tofu
Magnesium 58mg 32mg Tofu
Phosphorus 190mg 104mg Tofu
Potassium 237mg 296mg Bean
Sodium 14mg 1mg Bean
Zinc 1.57mg 1.4mg Tofu
Copper 0.378mg 0.206mg Tofu
Manganese 1.181mg Tofu
Selenium 17.4µg 4.5µg Tofu
Vitamin A 166IU 106IU Tofu
Vitamin A RAE 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 0.2mg 3.1mg Bean
Vitamin B1 0.158mg 0.15mg Tofu
Vitamin B2 0.102mg 0.06mg Tofu
Vitamin B3 0.381mg 0.43mg Bean
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg 0.13mg Bean
Folate 29µg 24µg Tofu
Vitamin K 0.8µg Bean
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Saturated Fat 1.261g 0.103g Bean
Monounsaturated Fat 1.925g 0.035g Tofu
Polyunsaturated fat 4.921g 0.172g 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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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
11%
Tofu
11%
Bean
Minerals Daily Need Coverage Score
87%
Tofu
25%
Bean

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 7.78g)
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 is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.158g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/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.