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  6. Tofu vs. Broad bean raw

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

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How are Tofu and Broad bean raw different?

  • Tofu is higher in Calcium, Selenium, Manganese, Iron, Phosphorus, and Magnesium, however, Broad bean raw 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 raw. While Tofu contains 17.4µg of Selenium, Broad bean raw 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 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
8
:
2
Broad bean raw
Broad bean raw
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 Manganese +78.7%
Contains more Selenium +2075%
Contains more Potassium +40.1%
Equal in Copper - 0.402
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Broad bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 59% 24% 56% 30% 4% 28% 134% 87% 5%
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 Manganese +78.7%
Contains more Selenium +2075%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
1
:
9
Broad bean raw
Broad bean raw
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%
Tofu
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%
Broad bean raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Broad bean raw
Broad bean raw
Contains more Protein +118.1%
Contains more Fats +1094.5%
Contains more Other +25%
Contains more Carbs +534.2%
Equal in Water - 72.6
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Broad bean raw
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more Protein +118.1%
Contains more Fats +1094.5%
Contains more Other +25%
Contains more Carbs +534.2%
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Broad bean raw
Broad bean raw
Contains more Monounsaturated Fat +1751%
Contains more Polyunsaturated fat +1338.9%
Contains less Saturated Fat -90.6%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Broad bean raw
21% 18% 61%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.104 g
Polyunsaturated fat: 0.342 g
Contains more Monounsaturated Fat +1751%
Contains more Polyunsaturated fat +1338.9%
Contains less Saturated 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 Broad bean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Broad bean raw Opinion
Net carbs 0.48g 10.13g Broad bean raw
Protein 17.27g 7.92g Tofu
Fats 8.72g 0.73g Tofu
Carbs 2.78g 17.63g Broad bean raw
Calories 144kcal 88kcal Tofu
Sugar 9.21g Tofu
Fiber 2.3g 7.5g Broad bean raw
Calcium 683mg 37mg Tofu
Iron 2.66mg 1.55mg Tofu
Magnesium 58mg 33mg Tofu
Phosphorus 190mg 129mg Tofu
Potassium 237mg 332mg Broad bean raw
Sodium 14mg 25mg Tofu
Zinc 1.57mg 1mg Tofu
Copper 0.378mg 0.402mg Broad bean raw
Manganese 1.181mg 0.661mg Tofu
Selenium 17.4µg 0.8µg Tofu
Vitamin A 166IU 333IU Broad bean raw
Vitamin A RAE 17µg Broad bean raw
Vitamin E 1.16mg Broad bean raw
Vitamin C 0.2mg 3.7mg Broad bean raw
Vitamin B1 0.158mg 0.133mg Tofu
Vitamin B2 0.102mg 0.29mg Broad bean raw
Vitamin B3 0.381mg 2.249mg Broad bean raw
Vitamin B5 0.133mg 0.225mg Broad bean raw
Vitamin B6 0.092mg 0.104mg Broad bean raw
Folate 29µg 148µg Broad bean raw
Vitamin K 40.9µg Broad bean raw
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Saturated Fat 1.261g 0.118g Broad bean raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
11%
Tofu
37%
Broad bean raw
Minerals Daily Need Coverage Score
87%
Tofu
43%
Broad bean raw

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 richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Broad bean raw
Broad bean raw is lower in Saturated Fat (difference - 1.143g)
Which food is richer in vitamins?
Broad bean raw
Broad bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 bean raw - 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.