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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 for 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 has a lower glycemic index (15) than broad bean raw (79).

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
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +75.8%
Contains more CalciumCalcium +1745.9%
Contains more IronIron +71.6%
Contains more ZincZinc +57%
Contains more PhosphorusPhosphorus +47.3%
Contains less SodiumSodium -44%
Contains more ManganeseManganese +78.7%
Contains more SeleniumSelenium +2075%
Contains more PotassiumPotassium +40.1%
~equal in Copper ~0.402mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +18.8%
Contains more Vitamin CVitamin C +1750%
Contains more Vitamin B2Vitamin B2 +184.3%
Contains more Vitamin B3Vitamin B3 +490.3%
Contains more Vitamin B5Vitamin B5 +69.2%
Contains more Vitamin B6Vitamin B6 +13%
Contains more FolateFolate +410.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Broad bean raw DV% diff.
Calcium 683mg 37mg 65%
Vitamin K 40.9µg 34%
Polyunsaturated fat 4.921g 0.342g 31%
Selenium 17.4µg 0.8µg 30%
Folate 29µg 148µg 30%
Manganese 1.181mg 0.661mg 23%
Fiber 2.3g 7.5g 21%
Protein 17.27g 7.92g 19%
Iron 2.66mg 1.55mg 14%
Vitamin B2 0.102mg 0.29mg 14%
Vitamin B3 0.381mg 2.249mg 12%
Fats 8.72g 0.73g 12%
Phosphorus 190mg 129mg 9%
Vitamin E 1.16mg 8%
Magnesium 58mg 33mg 6%
Monounsaturated fat 1.925g 0.104g 5%
Carbs 2.78g 17.63g 5%
Zinc 1.57mg 1mg 5%
Saturated fat 1.261g 0.118g 5%
Vitamin C 0.2mg 3.7mg 4%
Calories 144kcal 88kcal 3%
Copper 0.378mg 0.402mg 3%
Potassium 237mg 332mg 3%
Vitamin B1 0.158mg 0.133mg 2%
Vitamin A 17µg 2%
Vitamin B5 0.133mg 0.225mg 2%
Vitamin B6 0.092mg 0.104mg 1%
Net carbs 0.48g 10.13g N/A
Sugar 9.21g N/A
Sodium 14mg 25mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 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
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 ProteinProtein +118.1%
Contains more FatsFats +1094.5%
Contains more OtherOther +25%
Contains more CarbsCarbs +534.2%
~equal in Water ~72.6g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +1751%
Contains more Poly. FatPolyunsaturated fat +1338.9%
Contains less Sat. FatSaturated fat -90.6%

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.