Tofu vs. Adzuki bean — In-Depth Nutrition Comparison

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How are tofu and adzuki bean different?

Tofu is richer in calcium, selenium, manganese, copper, and iron, while adzuki bean is higher in folate, fiber, potassium, and vitamin B5.
Tofu covers your daily need for calcium, 66% more than adzuki bean.
Tofu contains 35 times more saturated fat than adzuki bean. Tofu contains 1.261g of saturated fat, while adzuki bean contains 0.036g.
Adzuki bean has a higher glycemic index (29) than tofu (15).

Tofu, raw, firm, prepared with calcium sulfate and Beans, adzuki, mature seeds, cooked, boiled, without salt types were used in this article.

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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.

Tofu

Adzuki bean

Contains more MagnesiumMagnesium	+11.5%
Contains more CalciumCalcium	+2339.3%
Contains more IronIron	+33%
Contains more CopperCopper	+26.8%
Contains more PhosphorusPhosphorus	+13.1%
Contains more ManganeseManganese	+106.1%
Contains more SeleniumSelenium	+1350%

Contains more PotassiumPotassium	+124.5%
Contains more ZincZinc	+12.7%
Contains less SodiumSodium	-42.9%

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

Adzuki bean

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+37.4%
Contains more Vitamin B2Vitamin B2	+59.4%

Contains more Vitamin B3Vitamin B3	+88.2%
Contains more Vitamin B5Vitamin B5	+223.3%
Contains more FolateFolate	+317.2%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.096mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	28mg	66%
Polyunsaturated fat	4.921g	0.021g	33%
Selenium	17.4µg	1.2µg	29%
Manganese	1.181mg	0.573mg	26%
Folate	29µg	121µg	23%
Fiber	2.3g	7.3g	20%
Protein	17.27g	7.52g	20%
Fats	8.72g	0.1g	13%
Potassium	237mg	532mg	9%
Copper	0.378mg	0.298mg	9%
Iron	2.66mg	2mg	8%
Carbs	2.78g	24.77g	7%
Saturated fat	1.261g	0.036g	6%
Vitamin B5	0.133mg	0.43mg	6%
Monounsaturated fat	1.925g	0.009g	5%
Vitamin B1	0.158mg	0.115mg	4%
Phosphorus	190mg	168mg	3%
Vitamin B2	0.102mg	0.064mg	3%
Zinc	1.57mg	1.77mg	2%
Vitamin B3	0.381mg	0.717mg	2%
Calories	144kcal	128kcal	1%
Magnesium	58mg	52mg	1%
Vitamin C	0.2mg	0mg	0%
Net carbs	0.48g	17.47g	N/A
Sodium	14mg	8mg	0%
Vitamin B6	0.092mg	0.096mg	0%
Tryptophan	0.235mg	0.072mg	0%
Threonine	0.785mg	0.255mg	0%
Isoleucine	0.849mg	0.3mg	0%
Leucine	1.392mg	0.632mg	0%
Lysine	0.883mg	0.567mg	0%
Methionine	0.211mg	0.079mg	0%
Phenylalanine	0.835mg	0.398mg	0%
Valine	0.87mg	0.387mg	0%
Histidine	0.431mg	0.198mg	0%