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Tofu vs Lima bean - In-Depth Nutrition Comparison

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How are Tofu and Lima bean different?

  • Tofu is higher in Iron, Calcium, and Selenium, however Lima bean is richer in Fiber, Folate, Potassium, Vitamin B6, Vitamin B5, and Vitamin B1.
  • Daily need coverage for Iron from Tofu is 37% higher.
  • Tofu contains 21 times more Calcium than Lima bean. While Tofu contains 350mg of Calcium, Lima bean contains only 17mg.

Tofu, raw, regular, prepared with calcium sulfate and Lima beans, large, mature seeds, cooked, boiled, without salt are the varieties used in this article.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
2
:
Contains more Iron +124.3%
Contains more Calcium +1958.8%
Contains more Potassium +319.8%
Contains more Magnesium +43.3%
Contains more Copper +21.8%
Contains more Zinc +18.8%
Contains more Phosphorus +14.4%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 6% 45% 31% 79% 26% 48% 1%
Contains more Iron +124.3%
Contains more Calcium +1958.8%
Contains more Potassium +319.8%
Contains more Magnesium +43.3%
Contains more Copper +21.8%
Contains more Zinc +18.8%
Contains more Phosphorus +14.4%
Contains less Sodium -71.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +20%
Contains more Vitamin E +1700%
Contains more Vitamin B1 +98.8%
Contains more Vitamin B3 +115.9%
Contains more Vitamin B5 +520.6%
Contains more Vitamin B6 +242.6%
Contains more Folate +453.3%
Equal in Vitamin B2 - 0.055
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 41% 13% 8% 26% 38% 0% 5% 63%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +20%
Contains more Vitamin E +1700%
Contains more Vitamin B1 +98.8%
Contains more Vitamin B3 +115.9%
Contains more Vitamin B5 +520.6%
Contains more Vitamin B6 +242.6%
Contains more Folate +453.3%
Equal in Vitamin B2 - 0.055

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Tofu
16
Lima bean
Mineral Summary Score
58
Tofu
40
Lima bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
48%
Tofu
47%
Lima bean
Carbohydrates
2%
Tofu
21%
Lima bean
Fats
22%
Tofu
2%
Lima bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Lima bean
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

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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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.28g)
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 contains less Sodium?
Lima bean
Lima bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Lima bean
Lima bean is lower in Saturated Fat (difference - 0.602g)
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)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Tofu Lima bean Opinion
Calories 76 115 Lima bean
Protein 8.08 7.8 Tofu
Fats 4.78 0.38 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 20.88 Lima bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 2.39 Tofu
Calcium 350 17 Tofu
Potassium 121 508 Lima bean
Magnesium 30 43 Lima bean
Sugar 0.62 2.9 Tofu
Fiber 0.3 7 Lima bean
Copper 0.193 0.235 Lima bean
Zinc 0.8 0.95 Lima bean
Starch
Phosphorus 97 111 Lima bean
Sodium 7 2 Lima bean
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.18 Lima bean
Vitamin D 0 0
Vitamin B1 0.081 0.161 Lima bean
Vitamin B2 0.052 0.055 Lima bean
Vitamin B3 0.195 0.421 Lima bean
Vitamin B5 0.068 0.422 Lima bean
Vitamin B6 0.047 0.161 Lima bean
Vitamin B12 0 0
Vitamin K 2.4 2 Tofu
Folate 15 83 Lima bean
Trans Fat 0 0
Saturated Fat 0.691 0.089 Lima bean
Monounsaturated Fat 1.056 0.034 Tofu
Polyunsaturated fat 2.699 0.171 Tofu
Tryptophan 0.12 0.092 Tofu
Threonine 0.402 0.337 Tofu
Isoleucine 0.435 0.411 Tofu
Leucine 0.713 0.673 Tofu
Lysine 0.452 0.523 Lima bean
Methionine 0.108 0.099 Tofu
Phenylalanine 0.428 0.449 Lima bean
Valine 0.446 0.469 Lima bean
Histidine 0.221 0.238 Lima bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.