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  6. Tofu vs. Cranberry bean raw

Tofu vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on the differences between tofu and cranberry bean raw

  • Tofu is higher in calcium, yet cranberry bean raw is higher in folate, fiber, vitamin B1, copper, potassium, iron, phosphorus, magnesium, and zinc.
  • Cranberry bean raw covers your daily folate needs 144% more than tofu.
  • Tofu contains 5 times more calcium than cranberry bean raw. While tofu contains 683mg of calcium, cranberry bean raw contains only 127mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Beans, cranberry (roman), mature seeds, raw.

Infographic

Tofu vs Cranberry bean raw 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
3
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +437.8%
Contains more ManganeseManganese +28.4%
Contains more SeleniumSelenium +37%
Contains more MagnesiumMagnesium +169%
Contains more PotassiumPotassium +462%
Contains more IronIron +88%
Contains more CopperCopper +110.1%
Contains more ZincZinc +131.2%
Contains more PhosphorusPhosphorus +95.8%
Contains less SodiumSodium -57.1%

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
1
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% 0% 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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +372.8%
Contains more Vitamin B2Vitamin B2 +108.8%
Contains more Vitamin B3Vitamin B3 +281.9%
Contains more Vitamin B5Vitamin B5 +462.4%
Contains more Vitamin B6Vitamin B6 +235.9%
Contains more FolateFolate +1982.8%
~equal in Vitamin A ~0µg
~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 Tofu Cranberry bean raw DV% diff.
Folate 29µg 604µg 144%
Fiber 2.3g 24.7g 90%
Calcium 683mg 127mg 56%
Vitamin B1 0.158mg 0.747mg 49%
Copper 0.378mg 0.794mg 46%
Potassium 237mg 1332mg 32%
Iron 2.66mg 5mg 29%
Polyunsaturated fat 4.921g 0.527g 29%
Phosphorus 190mg 372mg 26%
Magnesium 58mg 156mg 23%
Carbs 2.78g 60.05g 19%
Zinc 1.57mg 3.63mg 19%
Vitamin B6 0.092mg 0.309mg 17%
Protein 17.27g 23.03g 12%
Fats 8.72g 1.23g 12%
Vitamin B5 0.133mg 0.748mg 12%
Manganese 1.181mg 0.92mg 11%
Calories 144kcal 335kcal 10%
Vitamin B2 0.102mg 0.213mg 9%
Selenium 17.4µg 12.7µg 9%
Vitamin B3 0.381mg 1.455mg 7%
Monounsaturated fat 1.925g 0.106g 5%
Saturated fat 1.261g 0.316g 4%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 35.35g N/A
Sodium 14mg 6mg 0%
Tryptophan 0.235mg 0.273mg 0%
Threonine 0.785mg 0.969mg 0%
Isoleucine 0.849mg 1.017mg 0%
Leucine 1.392mg 1.838mg 0%
Lysine 0.883mg 1.58mg 0%
Methionine 0.211mg 0.346mg 0%
Phenylalanine 0.835mg 1.245mg 0%
Valine 0.87mg 1.205mg 0%
Histidine 0.431mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +608.9%
Contains more WaterWater +463.6%
Contains more ProteinProtein +33.4%
Contains more CarbsCarbs +2060.1%
Contains more OtherOther +135.7%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +1716%
Contains more Poly. FatPolyunsaturated fat +833.8%
Contains less Sat. FatSaturated fat -74.9%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.