Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Tofu vs Green bean - In-Depth Nutrition Comparison

Compare

How are Tofu and Green bean different?

  • Tofu is richer in Calcium, Manganese, Copper, Selenium, Phosphorus, Iron, Zinc, Magnesium, and Vitamin B1, while Green bean is higher in Vitamin C.
  • Tofu covers your daily need of Calcium 65% more than Green bean.
  • Tofu contains 29 times more Selenium than Green bean. Tofu contains 17.4µg of Selenium, while Green bean contains 0.6µg.

Tofu, raw, firm, prepared with calcium sulfate and Beans, snap, green, raw types were used in this article.

Infographic

Tofu vs Green 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
Contains more Calcium +1745.9%
Contains more Iron +158.3%
Contains more Magnesium +132%
Contains more Phosphorus +400%
Contains more Potassium +12.3%
Contains more Zinc +554.2%
Contains more Copper +447.8%
Contains less Sodium -57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Contains more Calcium +1745.9%
Contains more Iron +158.3%
Contains more Magnesium +132%
Contains more Phosphorus +400%
Contains more Potassium +12.3%
Contains more Zinc +554.2%
Contains more Copper +447.8%
Contains less Sodium -57.1%

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
1
:
Contains more Vitamin B1 +92.7%
Contains more Vitamin A +315.7%
Contains more Vitamin C +6000%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B6 +53.3%
Contains more Folate +13.8%
Equal in Vitamin B2 - 0.104
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin B1 +92.7%
Contains more Vitamin A +315.7%
Contains more Vitamin C +6000%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B6 +53.3%
Contains more Folate +13.8%
Equal in Vitamin B2 - 0.104

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 Green bean
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Green bean Opinion
Net carbs 0.48g 4.27g Green bean
Protein 17.27g 1.83g Tofu
Fats 8.72g 0.22g Tofu
Carbs 2.78g 6.97g Green bean
Calories 144kcal 31kcal Tofu
Starch g 0.88g Green bean
Fructose g 1.39g Green bean
Sugar g 3.26g Tofu
Fiber 2.3g 2.7g Green bean
Calcium 683mg 37mg Tofu
Iron 2.66mg 1.03mg Tofu
Magnesium 58mg 25mg Tofu
Phosphorus 190mg 38mg Tofu
Potassium 237mg 211mg Tofu
Sodium 14mg 6mg Green bean
Zinc 1.57mg 0.24mg Tofu
Copper 0.378mg 0.069mg Tofu
Vitamin A 166IU 690IU Green bean
Vitamin E mg 0.41mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 12.2mg Green bean
Vitamin B1 0.158mg 0.082mg Tofu
Vitamin B2 0.102mg 0.104mg Green bean
Vitamin B3 0.381mg 0.734mg Green bean
Vitamin B5 0.133mg 0.225mg Green bean
Vitamin B6 0.092mg 0.141mg Green bean
Folate 29µg 33µg Green bean
Vitamin B12 0µg 0µg
Vitamin K µg 43µg Green bean
Tryptophan 0.235mg 0.019mg Tofu
Threonine 0.785mg 0.079mg Tofu
Isoleucine 0.849mg 0.066mg Tofu
Leucine 1.392mg 0.112mg Tofu
Lysine 0.883mg 0.088mg Tofu
Methionine 0.211mg 0.022mg Tofu
Phenylalanine 0.835mg 0.067mg Tofu
Valine 0.87mg 0.09mg Tofu
Histidine 0.431mg 0.034mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.05g Green bean
Monounsaturated Fat 1.925g 0.01g Tofu
Polyunsaturated fat 4.921g 0.113g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Green bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
27
Green bean
Mineral Summary Score
77
Tofu
17
Green bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
11%
Green bean
Carbohydrates
3%
Tofu
7%
Green bean
Fats
40%
Tofu
1%
Green bean

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.26g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 5)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.8)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 1.211g)
Which food is richer in vitamins?
Green bean
Green 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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.