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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
8
:
2
French beans
French beans
Contains more Calcium +984.1%
Contains more Iron +146.3%
Contains more Phosphorus +86.3%
Contains more Zinc +145.3%
Contains more Copper +228.7%
Contains more Manganese +209.2%
Contains more Selenium +1350%
Contains more Potassium +56.1%
Contains less Sodium -57.1%
Equal in Magnesium - 56
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
French beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 41% 40% 44% 33% 1% 18% 39% 50% 7%
Contains more Calcium +984.1%
Contains more Iron +146.3%
Contains more Phosphorus +86.3%
Contains more Zinc +145.3%
Contains more Copper +228.7%
Contains more Manganese +209.2%
Contains more Selenium +1350%
Contains more Potassium +56.1%
Contains less Sodium -57.1%
Equal in Magnesium - 56

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
:
5
French beans
French beans
Contains more Vitamin A +5433.3%
Contains more Vitamin B1 +21.5%
Contains more Vitamin B2 +64.5%
Contains more Vitamin C +500%
Contains more Vitamin B3 +43.3%
Contains more Vitamin B5 +66.9%
Contains more Vitamin B6 +14.1%
Contains more Folate +158.6%
Tofu
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%
French beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 33% 15% 11% 14% 25% 57% 0% 0%
Contains more Vitamin A +5433.3%
Contains more Vitamin B1 +21.5%
Contains more Vitamin B2 +64.5%
Contains more Vitamin C +500%
Contains more Vitamin B3 +43.3%
Contains more Vitamin B5 +66.9%
Contains more Vitamin B6 +14.1%
Contains more Folate +158.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
French beans
French beans
Contains more Protein +145%
Contains more Fats +1047.4%
Contains more Carbs +764%
Contains more Other +14.3%
Equal in Water - 66.57
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
French beans
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 Protein +145%
Contains more Fats +1047.4%
Contains more Carbs +764%
Contains more Other +14.3%
Equal in Water - 66.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
French beans
French beans
Contains more Monounsaturated Fat +3601.9%
Contains more Polyunsaturated fat +986.3%
Contains less Saturated Fat -93.4%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
French beans
14% 9% 77%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.453 g
Contains more Monounsaturated Fat +3601.9%
Contains more Polyunsaturated fat +986.3%
Contains less Saturated 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 Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu French beans Opinion
Net carbs 0.48g 14.62g French beans
Protein 17.27g 7.05g Tofu
Fats 8.72g 0.76g Tofu
Carbs 2.78g 24.02g French beans
Calories 144kcal 129kcal Tofu
Fiber 2.3g 9.4g French beans
Calcium 683mg 63mg Tofu
Iron 2.66mg 1.08mg Tofu
Magnesium 58mg 56mg Tofu
Phosphorus 190mg 102mg Tofu
Potassium 237mg 370mg French beans
Sodium 14mg 6mg French beans
Zinc 1.57mg 0.64mg Tofu
Copper 0.378mg 0.115mg Tofu
Manganese 1.181mg 0.382mg Tofu
Selenium 17.4µg 1.2µg Tofu
Vitamin A 166IU 3IU Tofu
Vitamin C 0.2mg 1.2mg French beans
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
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
Saturated Fat 1.261g 0.083g French beans
Monounsaturated Fat 1.925g 0.052g Tofu
Polyunsaturated fat 4.921g 0.453g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu French beans
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
13%
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.