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  6. Tofu vs. Fava beans

Tofu vs. Fava beans — In-Depth Nutrition Comparison

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How are Tofu and Fava beans different?

  • Tofu is higher in Calcium, Manganese, Selenium, Iron, Copper, Phosphorus, and Zinc, however, Fava beans is richer in Folate, and Fiber.
  • Daily need coverage for Calcium from Tofu is 65% higher.
  • Tofu contains 19 times more Saturated Fat than Fava beans. While Tofu contains 1.261g of Saturated Fat, Fava beans contains only 0.066g.

Tofu, raw, firm, prepared with calcium sulfate and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Tofu vs Fava 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
8
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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Contains more MagnesiumMagnesium +34.9%
Contains more CalciumCalcium +1797.2%
Contains more IronIron +77.3%
Contains more CopperCopper +45.9%
Contains more ZincZinc +55.4%
Contains more PhosphorusPhosphorus +52%
Contains more ManganeseManganese +180.5%
Contains more SeleniumSelenium +569.2%
Contains more PotassiumPotassium +13.1%
Contains less SodiumSodium -64.3%

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
4
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% 10% 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 1% 0.9% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin AVitamin A +1006.7%
Contains more Vitamin B1Vitamin B1 +62.9%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B6Vitamin B6 +27.8%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B3Vitamin B3 +86.6%
Contains more Vitamin B5Vitamin B5 +18%
Contains more FolateFolate +258.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more ProteinProtein +127.2%
Contains more FatsFats +2080%
Contains more OtherOther +72.8%
Contains more CarbsCarbs +606.8%
~equal in Water ~71.54g

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
21% 26% 53%
Saturated Fat: Sat. Fat 0.066 g
Monounsaturated Fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
Contains more Mono. FatMonounsaturated Fat +2336.7%
Contains more Poly. FatPolyunsaturated fat +2900.6%
Contains less Sat. FatSaturated Fat -94.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Fava beans
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Fava beans Opinion
Calories 144kcal 110kcal Tofu
Protein 17.27g 7.6g Tofu
Fats 8.72g 0.4g Tofu
Vitamin C 0.2mg 0.3mg Fava beans
Net carbs 0.48g 14.25g Fava beans
Carbs 2.78g 19.65g Fava beans
Magnesium 58mg 43mg Tofu
Calcium 683mg 36mg Tofu
Potassium 237mg 268mg Fava beans
Iron 2.66mg 1.5mg Tofu
Sugar 1.82g Tofu
Fiber 2.3g 5.4g Fava beans
Copper 0.378mg 0.259mg Tofu
Zinc 1.57mg 1.01mg Tofu
Phosphorus 190mg 125mg Tofu
Sodium 14mg 5mg Fava beans
Vitamin A 166IU 15IU Tofu
Vitamin A 1µg Fava beans
Vitamin E 0.02mg Fava beans
Manganese 1.181mg 0.421mg Tofu
Selenium 17.4µg 2.6µg Tofu
Vitamin B1 0.158mg 0.097mg Tofu
Vitamin B2 0.102mg 0.089mg Tofu
Vitamin B3 0.381mg 0.711mg Fava beans
Vitamin B5 0.133mg 0.157mg Fava beans
Vitamin B6 0.092mg 0.072mg Tofu
Vitamin K 2.9µg Fava beans
Folate 29µg 104µg Fava beans
Choline 30.6mg Fava beans
Saturated Fat 1.261g 0.066g Fava beans
Monounsaturated Fat 1.925g 0.079g Tofu
Polyunsaturated fat 4.921g 0.164g Tofu
Tryptophan 0.235mg 0.072mg Tofu
Threonine 0.785mg 0.27mg Tofu
Isoleucine 0.849mg 0.306mg Tofu
Leucine 1.392mg 0.572mg Tofu
Lysine 0.883mg 0.486mg Tofu
Methionine 0.211mg 0.062mg Tofu
Phenylalanine 0.835mg 0.321mg Tofu
Valine 0.87mg 0.338mg Tofu
Histidine 0.431mg 0.193mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Fava beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Tofu
14%
Fava beans
Minerals Daily Need Coverage Score
87%
Tofu
36%
Fava beans

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.82g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Fava beans
Fava beans contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Fava beans
Fava beans is lower in Saturated Fat (difference - 1.195g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.