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 for 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.

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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

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

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

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 A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

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%
Selenium	17.4µg	1.2µg	29%
Copper	0.378mg	0.115mg	29%
Fiber	2.3g	9.4g	28%
Protein	17.27g	7.05g	20%
Iron	2.66mg	1.08mg	20%
Phosphorus	190mg	102mg	13%
Folate	29µg	75µg	12%
Fats	8.72g	0.76g	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%
Vitamin B6	0.092mg	0.105mg	1%
Calories	144kcal	129kcal	1%
Vitamin B3	0.381mg	0.546mg	1%
Vitamin C	0.2mg	1.2mg	1%
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%