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  6. Tofu vs. Lima bean

Tofu vs. Lima bean — In-Depth Nutrition Comparison

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How are Tofu and Lima bean different?

  • Tofu is richer in Calcium, Manganese, Selenium, Copper, and Phosphorus, while Lima bean is higher in Fiber, Folate, Potassium, and Vitamin B5.
  • Tofu covers your daily need of Calcium 67% more than Lima bean.
  • Tofu contains 14 times more Saturated Fat than Lima bean. Tofu contains 1.261g of Saturated Fat, while Lima bean contains 0.089g.

Tofu, raw, firm, prepared with calcium sulfate and Lima beans, large, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Tofu vs Lima bean 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% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains more MagnesiumMagnesium +34.9%
Contains more CalciumCalcium +3917.6%
Contains more IronIron +11.3%
Contains more CopperCopper +60.9%
Contains more ZincZinc +65.3%
Contains more PhosphorusPhosphorus +71.2%
Contains more ManganeseManganese +128.9%
Contains more SeleniumSelenium +286.7%
Contains more PotassiumPotassium +114.3%
Contains less SodiumSodium -85.7%

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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +85.5%
Contains more Vitamin B3Vitamin B3 +10.5%
Contains more Vitamin B5Vitamin B5 +217.3%
Contains more Vitamin B6Vitamin B6 +75%
Contains more FolateFolate +186.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.161mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
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% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more ProteinProtein +121.4%
Contains more FatsFats +2194.7%
Contains more OtherOther +21.7%
Contains more CarbsCarbs +651.1%
~equal in Water ~69.79g

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
30% 12% 58%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated Fat +5561.8%
Contains more Poly. FatPolyunsaturated fat +2777.8%
Contains less Sat. FatSaturated Fat -92.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Lima bean Opinion
Calories 144kcal 115kcal Tofu
Protein 17.27g 7.8g Tofu
Fats 8.72g 0.38g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 13.88g Lima bean
Carbs 2.78g 20.88g Lima bean
Magnesium 58mg 43mg Tofu
Calcium 683mg 17mg Tofu
Potassium 237mg 508mg Lima bean
Iron 2.66mg 2.39mg Tofu
Sugar 2.9g Tofu
Fiber 2.3g 7g Lima bean
Copper 0.378mg 0.235mg Tofu
Zinc 1.57mg 0.95mg Tofu
Phosphorus 190mg 111mg Tofu
Sodium 14mg 2mg Lima bean
Vitamin A 166IU 0IU Tofu
Vitamin E 0.18mg Lima bean
Manganese 1.181mg 0.516mg Tofu
Selenium 17.4µg 4.5µg Tofu
Vitamin B1 0.158mg 0.161mg Lima bean
Vitamin B2 0.102mg 0.055mg Tofu
Vitamin B3 0.381mg 0.421mg Lima bean
Vitamin B5 0.133mg 0.422mg Lima bean
Vitamin B6 0.092mg 0.161mg Lima bean
Vitamin K 2µg Lima bean
Folate 29µg 83µg Lima bean
Choline 32.5mg Lima bean
Saturated Fat 1.261g 0.089g Lima bean
Monounsaturated Fat 1.925g 0.034g Tofu
Polyunsaturated fat 4.921g 0.171g Tofu
Tryptophan 0.235mg 0.092mg Tofu
Threonine 0.785mg 0.337mg Tofu
Isoleucine 0.849mg 0.411mg Tofu
Leucine 1.392mg 0.673mg Tofu
Lysine 0.883mg 0.523mg Tofu
Methionine 0.211mg 0.099mg Tofu
Phenylalanine 0.835mg 0.449mg Tofu
Valine 0.87mg 0.469mg Tofu
Histidine 0.431mg 0.238mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Lima bean
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
16%
Lima bean
Minerals Daily Need Coverage Score
87%
Tofu
41%
Lima bean

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.9g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Lima bean
Lima bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Lima bean
Lima bean is lower in Saturated Fat (difference - 1.172g)
Which food is richer in vitamins?
Lima bean
Lima bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lima bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.