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  6. Tofu vs. Kidney beans raw

Tofu vs. Kidney beans raw — In-Depth Nutrition Comparison

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Summary of differences between Tofu and Kidney beans raw

  • Tofu has more Calcium, and Selenium, however, Kidney beans raw is higher in Folate, Fiber, Iron, Copper, Potassium, Phosphorus, Vitamin B1, and Vitamin B6.
  • Kidney beans raw covers your daily need of Folate 91% more than Tofu.
  • Tofu has 5 times more Selenium than Kidney beans raw. While Tofu has 17.4µg of Selenium, Kidney beans raw has only 3.2µg.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Beans, kidney, all types, mature seeds, raw.

Infographic

Tofu vs Kidney beans 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
4
:
6
Kidney beans raw
Kidney beans raw
Contains more Calcium +377.6%
Contains less Sodium -41.7%
Contains more Manganese +15.7%
Contains more Selenium +443.8%
Contains more Iron +208.3%
Contains more Magnesium +141.4%
Contains more Phosphorus +114.2%
Contains more Potassium +493.2%
Contains more Zinc +77.7%
Contains more Copper +153.4%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Calcium +377.6%
Contains less Sodium -41.7%
Contains more Manganese +15.7%
Contains more Selenium +443.8%
Contains more Iron +208.3%
Contains more Magnesium +141.4%
Contains more Phosphorus +114.2%
Contains more Potassium +493.2%
Contains more Zinc +77.7%
Contains more Copper +153.4%

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
:
9
Kidney beans raw
Kidney beans raw
Contains more Vitamin A +∞%
Contains more Vitamin C +2150%
Contains more Vitamin B1 +234.8%
Contains more Vitamin B2 +114.7%
Contains more Vitamin B3 +440.7%
Contains more Vitamin B5 +486.5%
Contains more Vitamin B6 +331.5%
Contains more Folate +1258.6%
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin C +2150%
Contains more Vitamin B1 +234.8%
Contains more Vitamin B2 +114.7%
Contains more Vitamin B3 +440.7%
Contains more Vitamin B5 +486.5%
Contains more Vitamin B6 +331.5%
Contains more Folate +1258.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Kidney beans raw
Kidney beans raw
Contains more Fats +950.6%
Contains more Water +494.3%
Contains more Protein +36.5%
Contains more Carbs +2058.6%
Contains more Other +173.6%
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 raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +950.6%
Contains more Water +494.3%
Contains more Protein +36.5%
Contains more Carbs +2058.6%
Contains more Other +173.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +2907.8%
Contains more Polyunsaturated fat +976.8%
Contains less Saturated Fat -90.5%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +2907.8%
Contains more Polyunsaturated fat +976.8%
Contains less Saturated Fat -90.5%

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 raw
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

All nutrients comparison - raw data values

Nutrient Tofu Kidney beans raw Opinion
Net carbs 0.48g 35.11g Kidney beans raw
Protein 17.27g 23.58g Kidney beans raw
Fats 8.72g 0.83g Tofu
Carbs 2.78g 60.01g Kidney beans raw
Calories 144kcal 333kcal Kidney beans raw
Sugar 2.23g Tofu
Fiber 2.3g 24.9g Kidney beans raw
Calcium 683mg 143mg Tofu
Iron 2.66mg 8.2mg Kidney beans raw
Magnesium 58mg 140mg Kidney beans raw
Phosphorus 190mg 407mg Kidney beans raw
Potassium 237mg 1406mg Kidney beans raw
Sodium 14mg 24mg Tofu
Zinc 1.57mg 2.79mg Kidney beans raw
Copper 0.378mg 0.958mg Kidney beans raw
Manganese 1.181mg 1.021mg Tofu
Selenium 17.4µg 3.2µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E 0.22mg Kidney beans raw
Vitamin C 0.2mg 4.5mg Kidney beans raw
Vitamin B1 0.158mg 0.529mg Kidney beans raw
Vitamin B2 0.102mg 0.219mg Kidney beans raw
Vitamin B3 0.381mg 2.06mg Kidney beans raw
Vitamin B5 0.133mg 0.78mg Kidney beans raw
Vitamin B6 0.092mg 0.397mg Kidney beans raw
Folate 29µg 394µg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Tryptophan 0.235mg 0.279mg Kidney beans raw
Threonine 0.785mg 0.992mg Kidney beans raw
Isoleucine 0.849mg 1.041mg Kidney beans raw
Leucine 1.392mg 1.882mg Kidney beans raw
Lysine 0.883mg 1.618mg Kidney beans raw
Methionine 0.211mg 0.355mg Kidney beans raw
Phenylalanine 0.835mg 1.275mg Kidney beans raw
Valine 0.87mg 1.233mg Kidney beans raw
Histidine 0.431mg 0.656mg Kidney beans raw
Saturated Fat 1.261g 0.12g Kidney beans raw
Monounsaturated Fat 1.925g 0.064g Tofu
Polyunsaturated fat 4.921g 0.457g Tofu

Which food is preferable for your diet?

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

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
60%
Kidney beans raw
Minerals Daily Need Coverage Score
87%
Tofu
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 10mg)
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 beans raw
Kidney beans raw is lower in Saturated Fat (difference - 1.141g)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw 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 raw - 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.