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Tofu vs Kidney bean - In-Depth Nutrition Comparison

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Summary of differences between Tofu and Kidney bean

  • Tofu has more Calcium, and Selenium, however Kidney bean is higher in Folate, Fiber, Iron, Copper, Potassium, Phosphorus, Vitamin B1, and Vitamin B6.
  • Kidney bean covers your daily need of Folate 91% more than Tofu.
  • Tofu has 5 times more Selenium than Kidney bean. While Tofu has 17.4µg of Selenium, Kidney bean 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 bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
Tofu
2
:
6
Kidney bean
Kidney bean
Contains more Calcium +377.6%
Contains less Sodium -41.7%
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 205% 100% 42% 82% 21% 2% 43% 126%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Calcium +377.6%
Contains less Sodium -41.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
Tofu
1
:
9
Kidney bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 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

All nutrients comparison - raw data values

Nutrient Tofu Kidney bean Opinion
Net carbs 0.48g 35.11g Kidney bean
Protein 17.27g 23.58g Kidney bean
Fats 8.72g 0.83g Tofu
Carbs 2.78g 60.01g Kidney bean
Calories 144kcal 333kcal Kidney bean
Sugar 2.23g Tofu
Fiber 2.3g 24.9g Kidney bean
Calcium 683mg 143mg Tofu
Iron 2.66mg 8.2mg Kidney bean
Magnesium 58mg 140mg Kidney bean
Phosphorus 190mg 407mg Kidney bean
Potassium 237mg 1406mg Kidney bean
Sodium 14mg 24mg Tofu
Zinc 1.57mg 2.79mg Kidney bean
Copper 0.378mg 0.958mg Kidney bean
Vitamin A 166IU 0IU Tofu
Vitamin E 0.22mg Kidney bean
Vitamin C 0.2mg 4.5mg Kidney bean
Vitamin B1 0.158mg 0.529mg Kidney bean
Vitamin B2 0.102mg 0.219mg Kidney bean
Vitamin B3 0.381mg 2.06mg Kidney bean
Vitamin B5 0.133mg 0.78mg Kidney bean
Vitamin B6 0.092mg 0.397mg Kidney bean
Folate 29µg 394µg Kidney bean
Vitamin K 19µg Kidney bean
Tryptophan 0.235mg 0.279mg Kidney bean
Threonine 0.785mg 0.992mg Kidney bean
Isoleucine 0.849mg 1.041mg Kidney bean
Leucine 1.392mg 1.882mg Kidney bean
Lysine 0.883mg 1.618mg Kidney bean
Methionine 0.211mg 0.355mg Kidney bean
Phenylalanine 0.835mg 1.275mg Kidney bean
Valine 0.87mg 1.233mg Kidney bean
Histidine 0.431mg 0.656mg Kidney bean
Saturated Fat 1.261g 0.12g Kidney bean
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 bean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
11%
Tofu
60%
Kidney bean
Minerals Daily Need Coverage Score
77%
Tofu
143%
Kidney bean

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 bean
Kidney bean is lower in Saturated Fat (difference - 1.141g)
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)

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/172475/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.