Tofu vs. Cranberry beans — In-Depth Nutrition Comparison

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What are the main differences between tofu and cranberry beans?

Tofu is richer in calcium, manganese, selenium, copper, phosphorus, and iron, yet cranberry beans is richer in folate and fiber.
Tofu's daily need coverage for calcium is 63% higher.
Tofu has 13 times more selenium than cranberry beans. Tofu has 17.4µg of selenium, while cranberry beans has 1.3µg.
Cranberry beans contains less saturated fat.
Tofu has a lower glycemic index than cranberry beans.

We used Tofu, raw, firm, prepared with calcium sulfate and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this comparison.

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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

Cranberry beans

Contains more MagnesiumMagnesium	+16%
Contains more CalciumCalcium	+1266%
Contains more IronIron	+27.3%
Contains more CopperCopper	+63.6%
Contains more ZincZinc	+37.7%
Contains more PhosphorusPhosphorus	+40.7%
Contains more ManganeseManganese	+219.2%
Contains more SeleniumSelenium	+1238.5%

Contains more PotassiumPotassium	+63.3%
Contains less SodiumSodium	-92.9%

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

Cranberry beans

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+47.8%
Contains more Vitamin B6Vitamin B6	+13.6%

Contains more Vitamin B1Vitamin B1	+32.9%
Contains more Vitamin B3Vitamin B3	+35.2%
Contains more Vitamin B5Vitamin B5	+80.5%
Contains more FolateFolate	+613.8%

~equal in Vitamin A ~µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~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	50mg	63%
Folate	29µg	207µg	45%
Manganese	1.181mg	0.37mg	35%
Polyunsaturated fat	4.921g	0.199g	31%
Selenium	17.4µg	1.3µg	29%
Fiber	2.3g	8.6g	25%
Protein	17.27g	9.34g	16%
Copper	0.378mg	0.231mg	16%
Fats	8.72g	0.46g	13%
Phosphorus	190mg	135mg	8%
Iron	2.66mg	2.09mg	7%
Carbs	2.78g	24.46g	7%
Saturated fat	1.261g	0.119g	5%
Monounsaturated fat	1.925g	0.04g	5%
Potassium	237mg	387mg	4%
Zinc	1.57mg	1.14mg	4%
Vitamin B1	0.158mg	0.21mg	4%
Vitamin B2	0.102mg	0.069mg	3%
Magnesium	58mg	50mg	2%
Vitamin B5	0.133mg	0.24mg	2%
Sodium	14mg	1mg	1%
Vitamin B3	0.381mg	0.515mg	1%
Vitamin B6	0.092mg	0.081mg	1%
Calories	144kcal	136kcal	0%
Vitamin C	0.2mg	0mg	0%
Net carbs	0.48g	15.86g	N/A
Tryptophan	0.235mg	0.111mg	0%
Threonine	0.785mg	0.393mg	0%
Isoleucine	0.849mg	0.412mg	0%
Leucine	1.392mg	0.746mg	0%
Lysine	0.883mg	0.641mg	0%
Methionine	0.211mg	0.14mg	0%
Phenylalanine	0.835mg	0.505mg	0%
Valine	0.87mg	0.489mg	0%
Histidine	0.431mg	0.26mg	0%