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Tofu vs. Green bean — In-Depth Nutrition Comparison

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How are Tofu and Green bean different?

  • Tofu is higher in Calcium, Manganese, Copper, Selenium, Iron, Phosphorus, Zinc, Magnesium, and Vitamin B1, however, Green bean is richer in Vitamin C.
  • Daily need coverage for Calcium from Tofu is 64% higher.
  • Tofu contains 87 times more Selenium than Green bean. While Tofu contains 17.4µg of Selenium, Green bean contains 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 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +1452.3%
Contains more Iron +309.2%
Contains more Magnesium +222.2%
Contains more Phosphorus +555.2%
Contains more Potassium +62.3%
Contains more Zinc +528%
Contains more Copper +563.2%
Contains more Manganese +314.4%
Contains more Selenium +8600%
Contains less Sodium -92.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +1452.3%
Contains more Iron +309.2%
Contains more Magnesium +222.2%
Contains more Phosphorus +555.2%
Contains more Potassium +62.3%
Contains more Zinc +528%
Contains more Copper +563.2%
Contains more Manganese +314.4%
Contains more Selenium +8600%
Contains less Sodium -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
4
:
Contains more Vitamin B1 +113.5%
Contains more Vitamin B5 +79.7%
Contains more Vitamin B6 +64.3%
Contains more Vitamin A +281.3%
Contains more Vitamin C +4750%
Contains more Vitamin B3 +61.2%
Contains more Folate +13.8%
Equal in Vitamin B2 - 0.097
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 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin B1 +113.5%
Contains more Vitamin B5 +79.7%
Contains more Vitamin B6 +64.3%
Contains more Vitamin A +281.3%
Contains more Vitamin C +4750%
Contains more Vitamin B3 +61.2%
Contains more Folate +13.8%
Equal in Vitamin B2 - 0.097

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +813.8%
Contains more Fats +3014.3%
Contains more Other +91.8%
Contains more Carbs +183.5%
Contains more Water +27.8%
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 Protein +813.8%
Contains more Fats +3014.3%
Contains more Other +91.8%
Contains more Carbs +183.5%
Contains more Water +27.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +17400%
Contains more Polyunsaturated fat +3293.8%
Contains less Saturated Fat -94.9%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +17400%
Contains more Polyunsaturated fat +3293.8%
Contains less Saturated Fat -94.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Green bean Opinion
Net carbs 0.48g 4.68g Green bean
Protein 17.27g 1.89g Tofu
Fats 8.72g 0.28g Tofu
Carbs 2.78g 7.88g Green bean
Calories 144kcal 35kcal Tofu
Sugar 3.63g Tofu
Fiber 2.3g 3.2g Green bean
Calcium 683mg 44mg Tofu
Iron 2.66mg 0.65mg Tofu
Magnesium 58mg 18mg Tofu
Phosphorus 190mg 29mg Tofu
Potassium 237mg 146mg Tofu
Sodium 14mg 1mg Green bean
Zinc 1.57mg 0.25mg Tofu
Copper 0.378mg 0.057mg Tofu
Manganese 1.181mg 0.285mg Tofu
Selenium 17.4µg 0.2µg Tofu
Vitamin A 166IU 633IU Green bean
Vitamin A RAE 32µg Green bean
Vitamin E 0.46mg Green bean
Vitamin C 0.2mg 9.7mg Green bean
Vitamin B1 0.158mg 0.074mg Tofu
Vitamin B2 0.102mg 0.097mg Tofu
Vitamin B3 0.381mg 0.614mg Green bean
Vitamin B5 0.133mg 0.074mg Tofu
Vitamin B6 0.092mg 0.056mg Tofu
Folate 29µg 33µg Green bean
Vitamin K 47.9µg Green bean
Tryptophan 0.235mg 0.02mg Tofu
Threonine 0.785mg 0.082mg Tofu
Isoleucine 0.849mg 0.069mg Tofu
Leucine 1.392mg 0.116mg Tofu
Lysine 0.883mg 0.091mg Tofu
Methionine 0.211mg 0.023mg Tofu
Phenylalanine 0.835mg 0.069mg Tofu
Valine 0.87mg 0.093mg Tofu
Histidine 0.431mg 0.035mg Tofu
Saturated Fat 1.261g 0.064g Green bean
Monounsaturated Fat 1.925g 0.011g Tofu
Polyunsaturated fat 4.921g 0.145g 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

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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
24%
Green bean
Minerals Daily Need Coverage Score
87%
Tofu
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.63g)
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 - 13mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 1.197g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 bean - 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.