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  6. Tofu vs. Broad beans

Tofu vs. Broad beans — In-Depth Nutrition Comparison

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A recap on the differences between tofu and broad beans

  • Tofu is higher in calcium, manganese, copper, selenium, phosphorus, iron, zinc, and magnesium, yet broad beans are higher in vitamin C and folate.
  • Tofu covers your daily calcium needs 67% more than broad beans.
  • Tofu contains 17 times more selenium than broad beans. While tofu contains 17.4µg of selenium, broad beans contain only 1µg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Tofu vs Broad 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
10
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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more MagnesiumMagnesium +87.1%
Contains more CalciumCalcium +3694.4%
Contains more PotassiumPotassium +22.8%
Contains more IronIron +77.3%
Contains more CopperCopper +530%
Contains more ZincZinc +234%
Contains more PhosphorusPhosphorus +160.3%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +352.5%
Contains more SeleniumSelenium +1640%

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% 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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin B1Vitamin B1 +23.4%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B5Vitamin B5 +101.5%
Contains more Vitamin B6Vitamin B6 +217.2%
Contains more Vitamin CVitamin C +9800%
Contains more Vitamin B3Vitamin B3 +215%
Contains more FolateFolate +100%
~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 Broad beans DV% diff.
Calcium 683mg 18mg 67%
Manganese 1.181mg 0.261mg 40%
Copper 0.378mg 0.06mg 35%
Polyunsaturated fat 4.921g 0.303g 31%
Selenium 17.4µg 1µg 30%
Protein 17.27g 4.8g 25%
Vitamin C 0.2mg 19.8mg 22%
Phosphorus 190mg 73mg 17%
Iron 2.66mg 1.5mg 15%
Fats 8.72g 0.5g 13%
Zinc 1.57mg 0.47mg 10%
Folate 29µg 58µg 7%
Magnesium 58mg 31mg 6%
Vitamin B3 0.381mg 1.2mg 5%
Fiber 2.3g 3.6g 5%
Saturated fat 1.261g 0.142g 5%
Vitamin B6 0.092mg 0.029mg 5%
Monounsaturated fat 1.925g 0.02g 5%
Calories 144kcal 62kcal 4%
Vitamin B1 0.158mg 0.128mg 3%
Vitamin A 14µg 2%
Carbs 2.78g 10.1g 2%
Vitamin B2 0.102mg 0.09mg 1%
Vitamin B5 0.133mg 0.066mg 1%
Sodium 14mg 41mg 1%
Potassium 237mg 193mg 1%
Net carbs 0.48g 6.5g N/A
Tryptophan 0.235mg 0.048mg 0%
Threonine 0.785mg 0.178mg 0%
Isoleucine 0.849mg 0.215mg 0%
Leucine 1.392mg 0.37mg 0%
Lysine 0.883mg 0.313mg 0%
Methionine 0.211mg 0.037mg 0%
Phenylalanine 0.835mg 0.195mg 0%
Valine 0.87mg 0.235mg 0%
Histidine 0.431mg 0.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more ProteinProtein +259.8%
Contains more FatsFats +1644%
Contains more OtherOther +55.6%
Contains more CarbsCarbs +263.3%
Contains more WaterWater +19.9%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains more Mono. FatMonounsaturated fat +9525%
Contains more Poly. FatPolyunsaturated fat +1524.1%
Contains less Sat. FatSaturated fat -88.7%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.