Tofu vs. Adzuki bean — In-Depth Nutrition Comparison

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How are tofu and adzuki beans different?

Tofu is richer in calcium, selenium, manganese, protein, fats, copper, and iron, while adzuki beans are higher in folate, fiber, and potassium.
Tofu covers your daily need for calcium 66% more than adzuki beans.
Tofu contains 87 times more fats than adzuki beans. Tofu contains 8.72g of fats, while adzuki beans contain 0.1g.
Adzuki beans have 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B6 ~0.096mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

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%
Protein	17.27g	7.52g	20%
Fiber	2.3g	7.3g	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%
Vitamin B5	0.133mg	0.43mg	6%
Saturated fat	1.261g	0.036g	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%
Protein per 100 calories	12g	5.9g	N/A
Calories per 10 g protein	83kcal	170kcal	N/A
Weight per 100 calories	69g	78g	N/A
Unsaturated / Saturated Fat ratio	5.4	0.83	N/A
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%