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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, protein, copper, fats, and phosphorus, yet kidney beans are richer in folate, fiber, and carbs.
  • Daily need coverage for calcium for tofu is 65% higher.
  • Tofu contains 17 times more fats than kidney beans. Tofu contains 8.72g of fats, while kidney beans contain 0.5g.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tofu
Tofu
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 0.6% 40% 13% 11% 13% 28% 0% 21% 98%
Contains more Vitamin B2Vitamin B2 +75.9%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +51.7%
Contains more Vitamin B5Vitamin B5 +65.4%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +348.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Kidney beans DV% diff.
Calcium 683mg 35mg 65%
Manganese 1.181mg 0.43mg 33%
Polyunsaturated fat 4.921g 0.278g 31%
Selenium 17.4µg 1.1µg 30%
Folate 29µg 130µg 25%
Copper 0.378mg 0.216mg 18%
Protein 17.27g 8.67g 17%
Fiber 2.3g 6.4g 16%
Fats 8.72g 0.5g 13%
Carbs 2.78g 22.8g 7%
Phosphorus 190mg 138mg 7%
Vitamin K 8.4µg 7%
Iron 2.66mg 2.22mg 6%
Choline 30.5mg 6%
Potassium 237mg 405mg 5%
Zinc 1.57mg 1mg 5%
Saturated fat 1.261g 0.073g 5%
Monounsaturated fat 1.925g 0.039g 5%
Magnesium 58mg 42mg 4%
Vitamin B2 0.102mg 0.058mg 3%
Vitamin B5 0.133mg 0.22mg 2%
Vitamin B6 0.092mg 0.12mg 2%
Calories 144kcal 127kcal 1%
Vitamin C 0.2mg 1.2mg 1%
Sodium 14mg 1mg 1%
Vitamin B3 0.381mg 0.578mg 1%
Protein per 100 calories 12g 6.8g N/A
Calories per 10 g protein 83kcal 146kcal N/A
Weight per 100 calories 69g 79g N/A
Unsaturated / Saturated Fat ratio 5.4 4.3 N/A
Net carbs 0.48g 16.4g N/A
Sugar 0.32g N/A
Vitamin E 0.03mg 0%
Vitamin B1 0.158mg 0.16mg 0%
Tryptophan 0.235mg 0.104mg 0%
Threonine 0.785mg 0.319mg 0%
Isoleucine 0.849mg 0.41mg 0%
Leucine 1.392mg 0.736mg 0%
Lysine 0.883mg 0.607mg 0%
Methionine 0.211mg 0.113mg 0%
Phenylalanine 0.835mg 0.511mg 0%
Valine 0.87mg 0.5mg 0%
Histidine 0.431mg 0.238mg 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
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 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%

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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.