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  6. Tofu vs. Green bean raw

Tofu vs. Green bean raw — In-Depth Nutrition Comparison

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How are tofu and green bean raw different?

  • Tofu is richer in calcium, manganese, copper, selenium, phosphorus, iron, zinc, and magnesium, while green bean raw is higher in vitamin C and vitamin A.
  • Tofu covers your daily need for calcium, 65% more than green bean raw.
  • Tofu contains 29 times more selenium than green bean raw. Tofu contains 17.4µg of selenium, while green bean raw 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 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
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +132%
Contains more CalciumCalcium +1745.9%
Contains more PotassiumPotassium +12.3%
Contains more IronIron +158.3%
Contains more CopperCopper +447.8%
Contains more ZincZinc +554.2%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +446.8%
Contains more SeleniumSelenium +2800%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
1
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +92.7%
Contains more Vitamin CVitamin C +6000%
Contains more Vitamin B3Vitamin B3 +92.7%
Contains more Vitamin B5Vitamin B5 +69.2%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more FolateFolate +13.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.104mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Green bean raw DV% diff.
Calcium 683mg 37mg 65%
Manganese 1.181mg 0.216mg 42%
Vitamin K 43µg 36%
Copper 0.378mg 0.069mg 34%
Polyunsaturated fat 4.921g 0.113g 32%
Protein 17.27g 1.83g 31%
Selenium 17.4µg 0.6µg 31%
Phosphorus 190mg 38mg 22%
Iron 2.66mg 1.03mg 20%
Fats 8.72g 0.22g 13%
Vitamin C 0.2mg 12.2mg 13%
Zinc 1.57mg 0.24mg 12%
Magnesium 58mg 25mg 8%
Calories 144kcal 31kcal 6%
Saturated fat 1.261g 0.05g 6%
Vitamin B1 0.158mg 0.082mg 6%
Monounsaturated fat 1.925g 0.01g 5%
Vitamin A 35µg 4%
Vitamin B6 0.092mg 0.141mg 4%
Vitamin E 0.41mg 3%
Choline 15.3mg 3%
Fructose 1.39g 2%
Fiber 2.3g 2.7g 2%
Vitamin B3 0.381mg 0.734mg 2%
Vitamin B5 0.133mg 0.225mg 2%
Folate 29µg 33µg 1%
Carbs 2.78g 6.97g 1%
Potassium 237mg 211mg 1%
Net carbs 0.48g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Sodium 14mg 6mg 0%
Vitamin B2 0.102mg 0.104mg 0%
Tryptophan 0.235mg 0.019mg 0%
Threonine 0.785mg 0.079mg 0%
Isoleucine 0.849mg 0.066mg 0%
Leucine 1.392mg 0.112mg 0%
Lysine 0.883mg 0.088mg 0%
Methionine 0.211mg 0.022mg 0%
Phenylalanine 0.835mg 0.067mg 0%
Valine 0.87mg 0.09mg 0%
Histidine 0.431mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +843.7%
Contains more FatsFats +3863.6%
Contains more OtherOther +112.1%
Contains more CarbsCarbs +150.7%
Contains more WaterWater +29.3%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +19150%
Contains more Poly. FatPolyunsaturated fat +4254.9%
Contains less Sat. FatSaturated fat -96%

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 raw - 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.