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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 for 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
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more CalciumCalcium +377.6%
Contains less SodiumSodium -41.7%
Contains more ManganeseManganese +15.7%
Contains more SeleniumSelenium +443.8%
Contains more MagnesiumMagnesium +141.4%
Contains more PotassiumPotassium +493.2%
Contains more IronIron +208.3%
Contains more CopperCopper +153.4%
Contains more ZincZinc +77.7%
Contains more PhosphorusPhosphorus +114.2%

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
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 0.67% 0% 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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +2150%
Contains more Vitamin B1Vitamin B1 +234.8%
Contains more Vitamin B2Vitamin B2 +114.7%
Contains more Vitamin B3Vitamin B3 +440.7%
Contains more Vitamin B5Vitamin B5 +486.5%
Contains more Vitamin B6Vitamin B6 +331.5%
Contains more FolateFolate +1258.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Kidney beans raw DV% diff.
Folate 29µg 394µg 91%
Fiber 2.3g 24.9g 90%
Iron 2.66mg 8.2mg 69%
Copper 0.378mg 0.958mg 64%
Calcium 683mg 143mg 54%
Potassium 237mg 1406mg 34%
Phosphorus 190mg 407mg 31%
Vitamin B1 0.158mg 0.529mg 31%
Polyunsaturated fat 4.921g 0.457g 30%
Selenium 17.4µg 3.2µg 26%
Vitamin B6 0.092mg 0.397mg 23%
Magnesium 58mg 140mg 20%
Carbs 2.78g 60.01g 19%
Vitamin K 19µg 16%
Protein 17.27g 23.58g 13%
Vitamin B5 0.133mg 0.78mg 13%
Fats 8.72g 0.83g 12%
Zinc 1.57mg 2.79mg 11%
Vitamin B3 0.381mg 2.06mg 10%
Calories 144kcal 333kcal 9%
Vitamin B2 0.102mg 0.219mg 9%
Manganese 1.181mg 1.021mg 7%
Saturated fat 1.261g 0.12g 5%
Monounsaturated fat 1.925g 0.064g 5%
Vitamin C 0.2mg 4.5mg 5%
Vitamin E 0.22mg 1%
Net carbs 0.48g 35.11g N/A
Sugar 2.23g N/A
Sodium 14mg 24mg 0%
Tryptophan 0.235mg 0.279mg 0%
Threonine 0.785mg 0.992mg 0%
Isoleucine 0.849mg 1.041mg 0%
Leucine 1.392mg 1.882mg 0%
Lysine 0.883mg 1.618mg 0%
Methionine 0.211mg 0.355mg 0%
Phenylalanine 0.835mg 1.275mg 0%
Valine 0.87mg 1.233mg 0%
Histidine 0.431mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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 FatsFats +950.6%
Contains more WaterWater +494.3%
Contains more ProteinProtein +36.5%
Contains more CarbsCarbs +2058.6%
Contains more OtherOther +173.6%

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 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +2907.8%
Contains more Poly. FatPolyunsaturated fat +976.8%
Contains less Sat. FatSaturated fat -90.5%

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.