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  6. Tofu vs. French beans

Tofu vs. French beans — In-Depth Nutrition Comparison

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How are Tofu and French beans different?

  • Tofu is higher in Calcium, Manganese, Selenium, Copper, Iron, Phosphorus, and Zinc, however, French beans is richer in Fiber, and Folate.
  • Daily need coverage for Calcium from Tofu is 62% higher.
  • Tofu contains 15 times more Saturated Fat than French beans. While Tofu contains 1.261g of Saturated Fat, French beans contains only 0.083g.

Tofu, raw, firm, prepared with calcium sulfate and Beans, french, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Tofu vs French beans 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
7
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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more CalciumCalcium +984.1%
Contains more IronIron +146.3%
Contains more CopperCopper +228.7%
Contains more ZincZinc +145.3%
Contains more PhosphorusPhosphorus +86.3%
Contains more ManganeseManganese +209.2%
Contains more SeleniumSelenium +1350%
Contains more PotassiumPotassium +56.1%
Contains less SodiumSodium -57.1%
~equal in Magnesium ~56mg

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% 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 4% 0.18% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin AVitamin A +5433.3%
Contains more Vitamin B1Vitamin B1 +21.5%
Contains more Vitamin B2Vitamin B2 +64.5%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin B3Vitamin B3 +43.3%
Contains more Vitamin B5Vitamin B5 +66.9%
Contains more Vitamin B6Vitamin B6 +14.1%
Contains more FolateFolate +158.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more ProteinProtein +145%
Contains more FatsFats +1047.4%
Contains more CarbsCarbs +764%
Contains more OtherOther +14.3%
~equal in Water ~66.57g

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
14% 9% 77%
Saturated Fat: Sat. Fat 0.083 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated Fat +3601.9%
Contains more Poly. FatPolyunsaturated fat +986.3%
Contains less Sat. FatSaturated Fat -93.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu French beans Opinion
Calories 144kcal 129kcal Tofu
Protein 17.27g 7.05g Tofu
Fats 8.72g 0.76g Tofu
Vitamin C 0.2mg 1.2mg French beans
Net carbs 0.48g 14.62g French beans
Carbs 2.78g 24.02g French beans
Magnesium 58mg 56mg Tofu
Calcium 683mg 63mg Tofu
Potassium 237mg 370mg French beans
Iron 2.66mg 1.08mg Tofu
Fiber 2.3g 9.4g French beans
Copper 0.378mg 0.115mg Tofu
Zinc 1.57mg 0.64mg Tofu
Phosphorus 190mg 102mg Tofu
Sodium 14mg 6mg French beans
Vitamin A 166IU 3IU Tofu
Manganese 1.181mg 0.382mg Tofu
Selenium 17.4µg 1.2µg Tofu
Vitamin B1 0.158mg 0.13mg Tofu
Vitamin B2 0.102mg 0.062mg Tofu
Vitamin B3 0.381mg 0.546mg French beans
Vitamin B5 0.133mg 0.222mg French beans
Vitamin B6 0.092mg 0.105mg French beans
Folate 29µg 75µg French beans
Saturated Fat 1.261g 0.083g French beans
Monounsaturated Fat 1.925g 0.052g Tofu
Polyunsaturated fat 4.921g 0.453g Tofu
Tryptophan 0.235mg 0.083mg Tofu
Threonine 0.785mg 0.297mg Tofu
Isoleucine 0.849mg 0.311mg Tofu
Leucine 1.392mg 0.563mg Tofu
Lysine 0.883mg 0.484mg Tofu
Methionine 0.211mg 0.106mg Tofu
Phenylalanine 0.835mg 0.381mg Tofu
Valine 0.87mg 0.369mg Tofu
Histidine 0.431mg 0.196mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu French 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
12%
French beans
Minerals Daily Need Coverage Score
87%
Tofu
29%
French beans

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 5)
Which food contains less Sodium?
French beans
French beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 1.178g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.