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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2339.3%
Contains more Iron +33%
Contains more Magnesium +11.5%
Contains more Phosphorus +13.1%
Contains more Copper +26.8%
Contains more Potassium +124.5%
Contains less Sodium -42.9%
Contains more Zinc +12.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Calcium +2339.3%
Contains more Iron +33%
Contains more Magnesium +11.5%
Contains more Phosphorus +13.1%
Contains more Copper +26.8%
Contains more Potassium +124.5%
Contains less Sodium -42.9%
Contains more Zinc +12.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
4
:
Contains more Vitamin A +2666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B2 +59.4%
Contains more Vitamin B3 +88.2%
Contains more Vitamin B5 +223.3%
Contains more Folate +317.2%
Equal in Vitamin B6 - 0.096
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +2666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B2 +59.4%
Contains more Vitamin B3 +88.2%
Contains more Vitamin B5 +223.3%
Contains more Folate +317.2%
Equal in Vitamin B6 - 0.096

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Adzuki bean Opinion
Net carbs 0.48g 17.47g Adzuki bean
Protein 17.27g 7.52g Tofu
Fats 8.72g 0.1g Tofu
Carbs 2.78g 24.77g Adzuki bean
Calories 144kcal 128kcal Tofu
Starch g g
Fructose g g
Sugar g g
Fiber 2.3g 7.3g Adzuki bean
Calcium 683mg 28mg Tofu
Iron 2.66mg 2mg Tofu
Magnesium 58mg 52mg Tofu
Phosphorus 190mg 168mg Tofu
Potassium 237mg 532mg Adzuki bean
Sodium 14mg 8mg Adzuki bean
Zinc 1.57mg 1.77mg Adzuki bean
Copper 0.378mg 0.298mg Tofu
Vitamin A 166IU 6IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg 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
Vitamin B12 0µg 0µg
Vitamin K µg µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.036g Adzuki bean
Monounsaturated Fat 1.925g 0.009g Tofu
Polyunsaturated fat 4.921g 0.021g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Adzuki bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
16
Adzuki bean
Mineral Summary Score
77
Tofu
49
Adzuki bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
45%
Adzuki bean
Carbohydrates
3%
Tofu
25%
Adzuki bean
Fats
40%
Tofu
0%
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.