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  6. Tofu vs. Cranberry beans

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.

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

Infographic

Tofu vs Cranberry beans 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
8
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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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
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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 E ~mg
~equal in Vitamin D ~0µg
~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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +84.9%
Contains more FatsFats +1795.7%
Contains more OtherOther +28.4%
Contains more CarbsCarbs +779.9%
~equal in Water ~64.65g

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.119 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated Fat +4712.5%
Contains more Poly. FatPolyunsaturated fat +2372.9%
Contains less Sat. FatSaturated Fat -90.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Cranberry beans
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 Cranberry beans Opinion
Calories 144kcal 136kcal Tofu
Protein 17.27g 9.34g Tofu
Fats 8.72g 0.46g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 15.86g Cranberry beans
Carbs 2.78g 24.46g Cranberry beans
Magnesium 58mg 50mg Tofu
Calcium 683mg 50mg Tofu
Potassium 237mg 387mg Cranberry beans
Iron 2.66mg 2.09mg Tofu
Fiber 2.3g 8.6g Cranberry beans
Copper 0.378mg 0.231mg Tofu
Zinc 1.57mg 1.14mg Tofu
Phosphorus 190mg 135mg Tofu
Sodium 14mg 1mg Cranberry beans
Vitamin A 166IU 0IU Tofu
Manganese 1.181mg 0.37mg Tofu
Selenium 17.4µg 1.3µg Tofu
Vitamin B1 0.158mg 0.21mg Cranberry beans
Vitamin B2 0.102mg 0.069mg Tofu
Vitamin B3 0.381mg 0.515mg Cranberry beans
Vitamin B5 0.133mg 0.24mg Cranberry beans
Vitamin B6 0.092mg 0.081mg Tofu
Folate 29µg 207µg Cranberry beans
Saturated Fat 1.261g 0.119g Cranberry beans
Monounsaturated Fat 1.925g 0.04g Tofu
Polyunsaturated fat 4.921g 0.199g Tofu
Tryptophan 0.235mg 0.111mg Tofu
Threonine 0.785mg 0.393mg Tofu
Isoleucine 0.849mg 0.412mg Tofu
Leucine 1.392mg 0.746mg Tofu
Lysine 0.883mg 0.641mg Tofu
Methionine 0.211mg 0.14mg Tofu
Phenylalanine 0.835mg 0.505mg Tofu
Valine 0.87mg 0.489mg Tofu
Histidine 0.431mg 0.26mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cranberry beans
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
20%
Cranberry beans
Minerals Daily Need Coverage Score
87%
Tofu
38%
Cranberry beans

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 20)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 1.142g)
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.