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Tofu vs Broad bean - In-Depth Nutrition Comparison

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How are Tofu and Broad bean different?

  • Tofu is higher in Calcium, Selenium, Manganese, Iron, Phosphorus, and Magnesium, however Broad bean is richer in Folate, Fiber, Vitamin B2, and Vitamin B3.
  • Daily need coverage for Calcium from Tofu is 65% higher.
  • Tofu contains 22 times more Selenium than Broad bean. While Tofu contains 17.4µg of Selenium, Broad bean contains only 0.8µg.

Tofu, raw, firm, prepared with calcium sulfate and Beans, fava, in pod, raw are the varieties used in this article.

Infographic

Tofu vs Broad 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 +1745.9%
Contains more Iron +71.6%
Contains more Magnesium +75.8%
Contains more Phosphorus +47.3%
Contains less Sodium -44%
Contains more Zinc +57%
Contains more Potassium +40.1%
Equal in Copper - 0.402
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 59% 24% 56% 30% 4% 28% 134%
Contains more Calcium +1745.9%
Contains more Iron +71.6%
Contains more Magnesium +75.8%
Contains more Phosphorus +47.3%
Contains less Sodium -44%
Contains more Zinc +57%
Contains more Potassium +40.1%
Equal in Copper - 0.402

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
1
:
Contains more Vitamin B1 +18.8%
Contains more Vitamin A +100.6%
Contains more Vitamin C +1750%
Contains more Vitamin B2 +184.3%
Contains more Vitamin B3 +490.3%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B6 +13%
Contains more Folate +410.3%
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 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
Contains more Vitamin B1 +18.8%
Contains more Vitamin A +100.6%
Contains more Vitamin C +1750%
Contains more Vitamin B2 +184.3%
Contains more Vitamin B3 +490.3%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B6 +13%
Contains more Folate +410.3%

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 Broad bean
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Broad bean Opinion
Net carbs 0.48g 10.13g Broad bean
Protein 17.27g 7.92g Tofu
Fats 8.72g 0.73g Tofu
Carbs 2.78g 17.63g Broad bean
Calories 144kcal 88kcal Tofu
Starch g g
Fructose g g
Sugar g 9.21g Tofu
Fiber 2.3g 7.5g Broad bean
Calcium 683mg 37mg Tofu
Iron 2.66mg 1.55mg Tofu
Magnesium 58mg 33mg Tofu
Phosphorus 190mg 129mg Tofu
Potassium 237mg 332mg Broad bean
Sodium 14mg 25mg Tofu
Zinc 1.57mg 1mg Tofu
Copper 0.378mg 0.402mg Broad bean
Vitamin A 166IU 333IU Broad bean
Vitamin E mg 1.16mg Broad bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 3.7mg Broad bean
Vitamin B1 0.158mg 0.133mg Tofu
Vitamin B2 0.102mg 0.29mg Broad bean
Vitamin B3 0.381mg 2.249mg Broad bean
Vitamin B5 0.133mg 0.225mg Broad bean
Vitamin B6 0.092mg 0.104mg Broad bean
Folate 29µg 148µg Broad bean
Vitamin B12 0µg 0µg
Vitamin K µg 40.9µg Broad bean
Tryptophan 0.235mg mg Tofu
Threonine 0.785mg mg Tofu
Isoleucine 0.849mg mg Tofu
Leucine 1.392mg mg Tofu
Lysine 0.883mg mg Tofu
Methionine 0.211mg mg Tofu
Phenylalanine 0.835mg mg Tofu
Valine 0.87mg mg Tofu
Histidine 0.431mg mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.118g Broad bean
Monounsaturated Fat 1.925g 0.104g Tofu
Polyunsaturated fat 4.921g 0.342g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Broad 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
37
Broad bean
Mineral Summary Score
77
Tofu
43
Broad 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
48%
Broad bean
Carbohydrates
3%
Tofu
18%
Broad bean
Fats
40%
Tofu
3%
Broad bean

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 9.21g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 64)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 1.143g)
Which food is richer in vitamins?
Broad bean
Broad bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.