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, protein, iron, phosphorus, and fats; however, french beans is richer in fiber and folate.
Daily need coverage for calcium for tofu is 62% higher.
Tofu contains 15 times more selenium than french beans. While tofu contains 17.4µg of selenium, french beans contains only 1.2µg.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Tofu

French beans

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Tofu

French beans

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 D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	63mg	62%
Manganese	1.181mg	0.382mg	35%
Polyunsaturated fat	4.921g	0.453g	30%
Copper	0.378mg	0.115mg	29%
Selenium	17.4µg	1.2µg	29%
Fiber	2.3g	9.4g	28%
Protein	17.27g	7.05g	20%
Iron	2.66mg	1.08mg	20%
Phosphorus	190mg	102mg	13%
Fats	8.72g	0.76g	12%
Folate	29µg	75µg	12%
Zinc	1.57mg	0.64mg	8%
Carbs	2.78g	24.02g	7%
Saturated fat	1.261g	0.083g	5%
Monounsaturated fat	1.925g	0.052g	5%
Potassium	237mg	370mg	4%
Vitamin B2	0.102mg	0.062mg	3%
Vitamin B1	0.158mg	0.13mg	2%
Vitamin B5	0.133mg	0.222mg	2%
Calories	144kcal	129kcal	1%
Vitamin C	0.2mg	1.2mg	1%
Vitamin B3	0.381mg	0.546mg	1%
Vitamin B6	0.092mg	0.105mg	1%
Protein per 100 calories	12g	5.5g	N/A
Calories per 10 g protein	83kcal	183kcal	N/A
Weight per 100 calories	69g	78g	N/A
Unsaturated / Saturated Fat ratio	5.4	6.1	N/A
Net carbs	0.48g	14.62g	N/A
Magnesium	58mg	56mg	0%
Sodium	14mg	6mg	0%
Tryptophan	0.235mg	0.083mg	0%
Threonine	0.785mg	0.297mg	0%
Isoleucine	0.849mg	0.311mg	0%
Leucine	1.392mg	0.563mg	0%
Lysine	0.883mg	0.484mg	0%
Methionine	0.211mg	0.106mg	0%
Phenylalanine	0.835mg	0.381mg	0%
Valine	0.87mg	0.369mg	0%
Histidine	0.431mg	0.196mg	0%