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  6. Tofu vs. Kidney beans

Tofu vs. Kidney beans — In-Depth Nutrition Comparison

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The main differences between Tofu and Kidney beans

  • Tofu is richer in Calcium, Manganese, Selenium, Copper, Phosphorus, Iron, and Zinc, yet Kidney beans is richer in Folate, and Fiber.
  • Daily need coverage for Calcium from Tofu is 65% higher.
  • Tofu contains 17 times more Saturated Fat than Kidney beans. Tofu contains 1.261g of Saturated Fat, while Kidney beans contains 0.073g.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Tofu vs Kidney 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
8
:
2
Kidney beans
Kidney beans
Contains more Calcium +1851.4%
Contains more Iron +19.8%
Contains more Magnesium +38.1%
Contains more Phosphorus +37.7%
Contains more Zinc +57%
Contains more Copper +75%
Contains more Manganese +174.7%
Contains more Selenium +1481.8%
Contains more Potassium +70.9%
Contains less Sodium -92.9%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +1851.4%
Contains more Iron +19.8%
Contains more Magnesium +38.1%
Contains more Phosphorus +37.7%
Contains more Zinc +57%
Contains more Copper +75%
Contains more Manganese +174.7%
Contains more Selenium +1481.8%
Contains more Potassium +70.9%
Contains less Sodium -92.9%

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
2
:
8
Kidney beans
Kidney beans
Contains more Vitamin A +∞%
Contains more Vitamin B2 +75.9%
Contains more Vitamin C +500%
Contains more Vitamin B3 +51.7%
Contains more Vitamin B5 +65.4%
Contains more Vitamin B6 +30.4%
Contains more Folate +348.3%
Equal in Vitamin B1 - 0.16
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%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +75.9%
Contains more Vitamin C +500%
Contains more Vitamin B3 +51.7%
Contains more Vitamin B5 +65.4%
Contains more Vitamin B6 +30.4%
Contains more Folate +348.3%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Kidney beans
Kidney beans
Contains more Protein +99.2%
Contains more Fats +1644%
Contains more Other +28.4%
Contains more Carbs +720.1%
Equal in Water - 66.94
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
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +99.2%
Contains more Fats +1644%
Contains more Other +28.4%
Contains more Carbs +720.1%
Equal in Water - 66.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +4835.9%
Contains more Polyunsaturated fat +1670.1%
Contains less Saturated Fat -94.2%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +4835.9%
Contains more Polyunsaturated fat +1670.1%
Contains less Saturated Fat -94.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Kidney beans
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Kidney beans Opinion
Net carbs 0.48g 16.4g Kidney beans
Protein 17.27g 8.67g Tofu
Fats 8.72g 0.5g Tofu
Carbs 2.78g 22.8g Kidney beans
Calories 144kcal 127kcal Tofu
Sugar 0.32g Tofu
Fiber 2.3g 6.4g Kidney beans
Calcium 683mg 35mg Tofu
Iron 2.66mg 2.22mg Tofu
Magnesium 58mg 42mg Tofu
Phosphorus 190mg 138mg Tofu
Potassium 237mg 405mg Kidney beans
Sodium 14mg 1mg Kidney beans
Zinc 1.57mg 1mg Tofu
Copper 0.378mg 0.216mg Tofu
Manganese 1.181mg 0.43mg Tofu
Selenium 17.4µg 1.1µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E 0.03mg Kidney beans
Vitamin C 0.2mg 1.2mg Kidney beans
Vitamin B1 0.158mg 0.16mg Kidney beans
Vitamin B2 0.102mg 0.058mg Tofu
Vitamin B3 0.381mg 0.578mg Kidney beans
Vitamin B5 0.133mg 0.22mg Kidney beans
Vitamin B6 0.092mg 0.12mg Kidney beans
Folate 29µg 130µg Kidney beans
Vitamin K 8.4µg Kidney beans
Tryptophan 0.235mg 0.104mg Tofu
Threonine 0.785mg 0.319mg Tofu
Isoleucine 0.849mg 0.41mg Tofu
Leucine 1.392mg 0.736mg Tofu
Lysine 0.883mg 0.607mg Tofu
Methionine 0.211mg 0.113mg Tofu
Phenylalanine 0.835mg 0.511mg Tofu
Valine 0.87mg 0.5mg Tofu
Histidine 0.431mg 0.238mg Tofu
Saturated Fat 1.261g 0.073g Kidney beans
Monounsaturated Fat 1.925g 0.039g Tofu
Polyunsaturated fat 4.921g 0.278g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
19%
Kidney beans
Minerals Daily Need Coverage Score
87%
Tofu
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 7)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 1.188g)
Which food is richer in vitamins?
Kidney beans
Kidney beans 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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.