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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
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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +38.1%
Contains more CalciumCalcium +1851.4%
Contains more IronIron +19.8%
Contains more CopperCopper +75%
Contains more ZincZinc +57%
Contains more PhosphorusPhosphorus +37.7%
Contains more ManganeseManganese +174.7%
Contains more SeleniumSelenium +1481.8%
Contains more PotassiumPotassium +70.9%
Contains less SodiumSodium -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
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% 10% 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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +75.9%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin B3Vitamin B3 +51.7%
Contains more Vitamin B5Vitamin B5 +65.4%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more FolateFolate +348.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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 ProteinProtein +99.2%
Contains more FatsFats +1644%
Contains more OtherOther +28.4%
Contains more CarbsCarbs +720.1%
~equal in Water ~66.94g

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
19% 10% 71%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated Fat +4835.9%
Contains more Poly. FatPolyunsaturated fat +1670.1%
Contains less Sat. FatSaturated 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
Calories 144kcal 127kcal Tofu
Protein 17.27g 8.67g Tofu
Fats 8.72g 0.5g Tofu
Vitamin C 0.2mg 1.2mg Kidney beans
Net carbs 0.48g 16.4g Kidney beans
Carbs 2.78g 22.8g Kidney beans
Magnesium 58mg 42mg Tofu
Calcium 683mg 35mg Tofu
Potassium 237mg 405mg Kidney beans
Iron 2.66mg 2.22mg Tofu
Sugar 0.32g Tofu
Fiber 2.3g 6.4g Kidney beans
Copper 0.378mg 0.216mg Tofu
Zinc 1.57mg 1mg Tofu
Phosphorus 190mg 138mg Tofu
Sodium 14mg 1mg Kidney beans
Vitamin A 166IU 0IU Tofu
Vitamin E 0.03mg Kidney beans
Manganese 1.181mg 0.43mg Tofu
Selenium 17.4µg 1.1µg Tofu
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
Vitamin K 8.4µg Kidney beans
Folate 29µg 130µg Kidney beans
Choline 30.5mg Kidney beans
Saturated Fat 1.261g 0.073g Kidney beans
Monounsaturated Fat 1.925g 0.039g Tofu
Polyunsaturated fat 4.921g 0.278g Tofu
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Kidney beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
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.