Tofu vs. Adzuki bean — In-Depth Nutrition Comparison
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What are the differences between tofu and adzuki bean?
- Tofu is higher in calcium and selenium, yet adzuki bean is higher in folate, copper, fiber, zinc, potassium, iron, phosphorus, and vitamin B5.
- Adzuki bean's daily need coverage for folate is 148% more.
- Tofu has 10 times more calcium than adzuki bean. While tofu has 683mg of calcium, adzuki bean has only 66mg.
- The glycemic index of tofu is lower.
We used Tofu, raw, firm, prepared with calcium sulfate and Beans, adzuki, mature seeds, raw types 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.
| Contains more CalciumCalcium | +934.8% |
| Contains more SeleniumSelenium | +461.3% |
| Contains more MagnesiumMagnesium | +119% |
| Contains more PotassiumPotassium | +429.1% |
| Contains more IronIron | +87.2% |
| Contains more CopperCopper | +189.4% |
| Contains more ZincZinc | +221% |
| Contains more PhosphorusPhosphorus | +100.5% |
| Contains less SodiumSodium | -64.3% |
| Contains more ManganeseManganese | +46.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +188% |
| Contains more Vitamin B2Vitamin B2 | +115.7% |
| Contains more Vitamin B3Vitamin B3 | +590.3% |
| Contains more Vitamin B5Vitamin B5 | +1006% |
| Contains more Vitamin B6Vitamin B6 | +281.5% |
| Contains more FolateFolate | +2044.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 29µg | 622µg | 148% |
| Copper | 0.378mg | 1.094mg | 80% |
| Calcium | 683mg | 66mg | 62% |
| Fiber | 2.3g | 12.7g | 42% |
| Polyunsaturated fat | 4.921g | 0.113g | 32% |
| Zinc | 1.57mg | 5.04mg | 32% |
| Potassium | 237mg | 1254mg | 30% |
| Iron | 2.66mg | 4.98mg | 29% |
| Vitamin B5 | 0.133mg | 1.471mg | 27% |
| Phosphorus | 190mg | 381mg | 27% |
| Selenium | 17.4µg | 3.1µg | 26% |
| Vitamin B1 | 0.158mg | 0.455mg | 25% |
| Manganese | 1.181mg | 1.73mg | 24% |
| Carbs | 2.78g | 62.9g | 20% |
| Vitamin B6 | 0.092mg | 0.351mg | 20% |
| Magnesium | 58mg | 127mg | 16% |
| Vitamin B3 | 0.381mg | 2.63mg | 14% |
| Fats | 8.72g | 0.53g | 13% |
| Calories | 144kcal | 329kcal | 9% |
| Vitamin B2 | 0.102mg | 0.22mg | 9% |
| Protein | 17.27g | 19.87g | 5% |
| Saturated fat | 1.261g | 0.191g | 5% |
| Monounsaturated fat | 1.925g | 0.05g | 5% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 50.2g | N/A |
| Sodium | 14mg | 5mg | 0% |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.235mg | 0.191mg | 0% |
| Threonine | 0.785mg | 0.674mg | 0% |
| Isoleucine | 0.849mg | 0.791mg | 0% |
| Leucine | 1.392mg | 1.668mg | 0% |
| Lysine | 0.883mg | 1.497mg | 0% |
| Methionine | 0.211mg | 0.21mg | 0% |
| Phenylalanine | 0.835mg | 1.052mg | 0% |
| Valine | 0.87mg | 1.023mg | 0% |
| Histidine | 0.431mg | 0.524mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
| Contains more FatsFats | +1545.3% |
| Contains more WaterWater | +419.6% |
| Contains more ProteinProtein | +15.1% |
| Contains more CarbsCarbs | +2162.6% |
| Contains more OtherOther | +132.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains more Mono. FatMonounsaturated fat | +3750% |
| Contains more Poly. FatPolyunsaturated fat | +4254.9% |
| Contains less Sat. FatSaturated fat | -84.9% |