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  6. Tofu vs. Green beans

Tofu vs. Green beans — In-Depth Nutrition Comparison

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How are tofu and green beans different?

  • Tofu is higher in calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium; however, green beans are richer in vitamin C and vitamin A.
  • Daily need coverage for calcium for tofu is 64% higher.
  • Tofu contains 87 times more selenium than green beans. While tofu contains 17.4µg of selenium, green beans contain only 0.2µg.

Tofu, raw, firm, prepared with calcium sulfate and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Tofu vs Green beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
9
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +1452.3%
Contains more PotassiumPotassium +62.3%
Contains more IronIron +309.2%
Contains more CopperCopper +563.2%
Contains more ZincZinc +528%
Contains more PhosphorusPhosphorus +555.2%
Contains more ManganeseManganese +314.4%
Contains more SeleniumSelenium +8600%
Contains less SodiumSodium -92.9%

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
3
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +113.5%
Contains more Vitamin B5Vitamin B5 +79.7%
Contains more Vitamin B6Vitamin B6 +64.3%
Contains more Vitamin CVitamin C +4750%
Contains more Vitamin B3Vitamin B3 +61.2%
Contains more FolateFolate +13.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.097mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Green beans DV% diff.
Calcium 683mg 44mg 64%
Vitamin K 47.9µg 40%
Manganese 1.181mg 0.285mg 39%
Copper 0.378mg 0.057mg 36%
Polyunsaturated fat 4.921g 0.145g 32%
Protein 17.27g 1.89g 31%
Selenium 17.4µg 0.2µg 31%
Iron 2.66mg 0.65mg 25%
Phosphorus 190mg 29mg 23%
Fats 8.72g 0.28g 13%
Zinc 1.57mg 0.25mg 12%
Vitamin C 0.2mg 9.7mg 11%
Magnesium 58mg 18mg 10%
Vitamin B1 0.158mg 0.074mg 7%
Monounsaturated fat 1.925g 0.011g 5%
Saturated fat 1.261g 0.064g 5%
Calories 144kcal 35kcal 5%
Vitamin A 32µg 4%
Fiber 2.3g 3.2g 4%
Vitamin E 0.46mg 3%
Vitamin B6 0.092mg 0.056mg 3%
Choline 16.9mg 3%
Potassium 237mg 146mg 3%
Carbs 2.78g 7.88g 2%
Vitamin B5 0.133mg 0.074mg 1%
Vitamin B3 0.381mg 0.614mg 1%
Folate 29µg 33µg 1%
Sodium 14mg 1mg 1%
Net carbs 0.48g 4.68g N/A
Sugar 3.63g N/A
Vitamin B2 0.102mg 0.097mg 0%
Tryptophan 0.235mg 0.02mg 0%
Threonine 0.785mg 0.082mg 0%
Isoleucine 0.849mg 0.069mg 0%
Leucine 1.392mg 0.116mg 0%
Lysine 0.883mg 0.091mg 0%
Methionine 0.211mg 0.023mg 0%
Phenylalanine 0.835mg 0.069mg 0%
Valine 0.87mg 0.093mg 0%
Histidine 0.431mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +813.8%
Contains more FatsFats +3014.3%
Contains more OtherOther +91.8%
Contains more CarbsCarbs +183.5%
Contains more WaterWater +27.8%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +17400%
Contains more Poly. FatPolyunsaturated fat +3293.8%
Contains less Sat. FatSaturated fat -94.9%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.