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Tofu vs Kidney bean - In-Depth Nutrition Comparison

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The main differences between Tofu and Kidney bean

  • Tofu is richer in Calcium, yet Kidney bean is richer in Fiber, Folate, Copper, Phosphorus, Potassium, Vitamin B1, Iron, Vitamin B6, and Magnesium.
  • Daily need coverage for Fiber from Kidney bean is 98% higher.
  • Tofu contains 2 times more Calcium than Kidney bean. Tofu contains 350mg of Calcium, while Kidney bean contains 143mg.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Beans, kidney, all types, mature seeds, raw.

Infographic

Tofu vs Kidney bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +144.8%
Contains less Sodium -70.8%
Contains more Iron +53%
Contains more Potassium +1062%
Contains more Magnesium +366.7%
Contains more Copper +396.4%
Contains more Zinc +248.8%
Contains more Phosphorus +319.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Calcium +144.8%
Contains less Sodium -70.8%
Contains more Iron +53%
Contains more Potassium +1062%
Contains more Magnesium +366.7%
Contains more Copper +396.4%
Contains more Zinc +248.8%
Contains more Phosphorus +319.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
1
:
Contains more Vitamin A +∞%
Contains more Vitamin C +4400%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +553.1%
Contains more Vitamin B2 +321.2%
Contains more Vitamin B3 +956.4%
Contains more Vitamin B5 +1047.1%
Contains more Vitamin B6 +744.7%
Contains more Vitamin K +691.7%
Contains more Folate +2526.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin A +∞%
Contains more Vitamin C +4400%
Contains more Vitamin E +2100%
Contains more Vitamin B1 +553.1%
Contains more Vitamin B2 +321.2%
Contains more Vitamin B3 +956.4%
Contains more Vitamin B5 +1047.1%
Contains more Vitamin B6 +744.7%
Contains more Vitamin K +691.7%
Contains more Folate +2526.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Tofu
60
Kidney bean
Mineral Summary Score
58
Tofu
143
Kidney bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
48%
Tofu
141%
Kidney bean
Carbohydrates
2%
Tofu
60%
Kidney bean
Fats
22%
Tofu
4%
Kidney bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Kidney bean
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Kidney bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 17mg)
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 lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.571g)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Tofu Kidney bean Opinion
Calories 76 333 Kidney bean
Protein 8.08 23.58 Kidney bean
Fats 4.78 0.83 Tofu
Vitamin C 0.1 4.5 Kidney bean
Carbs 1.87 60.01 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 8.2 Kidney bean
Calcium 350 143 Tofu
Potassium 121 1406 Kidney bean
Magnesium 30 140 Kidney bean
Sugar 0.62 2.23 Tofu
Fiber 0.3 24.9 Kidney bean
Copper 0.193 0.958 Kidney bean
Zinc 0.8 2.79 Kidney bean
Starch
Phosphorus 97 407 Kidney bean
Sodium 7 24 Tofu
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.22 Kidney bean
Vitamin D 0 0
Vitamin B1 0.081 0.529 Kidney bean
Vitamin B2 0.052 0.219 Kidney bean
Vitamin B3 0.195 2.06 Kidney bean
Vitamin B5 0.068 0.78 Kidney bean
Vitamin B6 0.047 0.397 Kidney bean
Vitamin B12 0 0
Vitamin K 2.4 19 Kidney bean
Folate 15 394 Kidney bean
Trans Fat 0 0
Saturated Fat 0.691 0.12 Kidney bean
Monounsaturated Fat 1.056 0.064 Tofu
Polyunsaturated fat 2.699 0.457 Tofu
Tryptophan 0.12 0.279 Kidney bean
Threonine 0.402 0.992 Kidney bean
Isoleucine 0.435 1.041 Kidney bean
Leucine 0.713 1.882 Kidney bean
Lysine 0.452 1.618 Kidney bean
Methionine 0.108 0.355 Kidney bean
Phenylalanine 0.428 1.275 Kidney bean
Valine 0.446 1.233 Kidney bean
Histidine 0.221 0.656 Kidney bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.