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  6. Tofu vs. Adzuki bean

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 of 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.

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

Infographic

Tofu vs Adzuki 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
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
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
Tofu
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2666.7%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more ProteinProtein +129.7%
Contains more FatsFats +8620%
Contains more CarbsCarbs +791%
~equal in Water ~66.29g
~equal in Other ~1.32g

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
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated Fat +21288.9%
Contains more Poly. FatPolyunsaturated fat +23333.3%
Contains less Sat. FatSaturated Fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Adzuki bean Opinion
Calories 144kcal 128kcal Tofu
Protein 17.27g 7.52g Tofu
Fats 8.72g 0.1g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 17.47g Adzuki bean
Carbs 2.78g 24.77g Adzuki bean
Magnesium 58mg 52mg Tofu
Calcium 683mg 28mg Tofu
Potassium 237mg 532mg Adzuki bean
Iron 2.66mg 2mg Tofu
Fiber 2.3g 7.3g Adzuki bean
Copper 0.378mg 0.298mg Tofu
Zinc 1.57mg 1.77mg Adzuki bean
Phosphorus 190mg 168mg Tofu
Sodium 14mg 8mg Adzuki bean
Vitamin A 166IU 6IU Tofu
Manganese 1.181mg 0.573mg Tofu
Selenium 17.4µg 1.2µg Tofu
Vitamin B1 0.158mg 0.115mg Tofu
Vitamin B2 0.102mg 0.064mg Tofu
Vitamin B3 0.381mg 0.717mg Adzuki bean
Vitamin B5 0.133mg 0.43mg Adzuki bean
Vitamin B6 0.092mg 0.096mg Adzuki bean
Folate 29µg 121µg Adzuki bean
Saturated Fat 1.261g 0.036g Adzuki bean
Monounsaturated Fat 1.925g 0.009g Tofu
Polyunsaturated fat 4.921g 0.021g Tofu
Tryptophan 0.235mg 0.072mg Tofu
Threonine 0.785mg 0.255mg Tofu
Isoleucine 0.849mg 0.3mg Tofu
Leucine 1.392mg 0.632mg Tofu
Lysine 0.883mg 0.567mg Tofu
Methionine 0.211mg 0.079mg Tofu
Phenylalanine 0.835mg 0.398mg Tofu
Valine 0.87mg 0.387mg Tofu
Histidine 0.431mg 0.198mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Tofu
15%
Adzuki bean
Minerals Daily Need Coverage Score
87%
Tofu
47%
Adzuki bean

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 14)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 1.225g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.