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 monounsaturated fat, yet beans are higher in fiber.
- Tofu covers your daily calcium needs 63% more than beans.
- Tofu contains 55 times more monounsaturated fat than beans. While tofu contains 1.925g of monounsaturated fat, beans contain only 0.035g.
- 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Choline | 30.8mg | 6% | |
| Carbs | 2.78g | 20.49g | 6% |
| Magnesium | 58mg | 32mg | 6% |
| Monounsaturated fat | 1.925g | 0.035g | 5% |
| Saturated fat | 1.261g | 0.103g | 5% |
| Vitamin B2 | 0.102mg | 0.06mg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Vitamin B6 | 0.092mg | 0.13mg | 3% |
| Vitamin C | 0.2mg | 3.1mg | 3% |
| Zinc | 1.57mg | 1.4mg | 2% |
| Potassium | 237mg | 296mg | 2% |
| Calories | 144kcal | 105kcal | 2% |
| Folate | 29µg | 24µg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Vitamin B1 | 0.158mg | 0.15mg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin A | 5µg | 1% | |
| Sodium | 14mg | 1mg | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +5400% |
| Contains more Poly. FatPolyunsaturated fat | +2761% |
| Contains less Sat. FatSaturated fat | -91.8% |
