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  6. Tofu vs. Mothbeans

Tofu vs. Mothbeans — In-Depth Nutrition Comparison

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A recap on differences between Tofu and Mothbeans

  • Tofu is higher in Calcium, Manganese, Selenium, Copper, Zinc, Vitamin B2, and Phosphorus, yet Mothbeans is higher in Folate, Magnesium, and Iron.
  • Tofu covers your daily Calcium needs 68% more than Mothbeans.
  • Tofu contains 6 times more Selenium than Mothbeans. While Tofu contains 17.4µg of Selenium, Mothbeans contains only 2.8µg.

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

Infographic

Tofu vs Mothbeans 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
6
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 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Contains more CalciumCalcium +22666.7%
Contains more CopperCopper +130.5%
Contains more ZincZinc +166.1%
Contains more PhosphorusPhosphorus +26.7%
Contains more ManganeseManganese +124.1%
Contains more SeleniumSelenium +521.4%
Contains more MagnesiumMagnesium +79.3%
Contains more PotassiumPotassium +28.3%
Contains more IronIron +18%
Contains less SodiumSodium -28.6%

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 3.3% 0.6% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 0%
Contains more Vitamin AVitamin A +1560%
Contains more Vitamin B1Vitamin B1 +27.4%
Contains more Vitamin B2Vitamin B2 +343.5%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B3Vitamin B3 +75.3%
Contains more Vitamin B5Vitamin B5 +194%
Contains more FolateFolate +393.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
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% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more ProteinProtein +121.1%
Contains more FatsFats +1485.5%
Contains more CarbsCarbs +654%
~equal in Water ~69.23g
~equal in Other ~1.45g

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
29% 10% 60%
Saturated Fat: Sat. Fat 0.124 g
Monounsaturated Fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 g
Contains more Mono. FatMonounsaturated Fat +4275%
Contains more Poly. FatPolyunsaturated fat +1822.3%
Contains less Sat. FatSaturated Fat -90.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Mothbeans Opinion
Calories 144kcal 117kcal Tofu
Protein 17.27g 7.81g Tofu
Fats 8.72g 0.55g Tofu
Vitamin C 0.2mg 1mg Mothbeans
Net carbs 0.48g 20.96g Mothbeans
Carbs 2.78g 20.96g Mothbeans
Magnesium 58mg 104mg Mothbeans
Calcium 683mg 3mg Tofu
Potassium 237mg 304mg Mothbeans
Iron 2.66mg 3.14mg Mothbeans
Fiber 2.3g Tofu
Copper 0.378mg 0.164mg Tofu
Zinc 1.57mg 0.59mg Tofu
Phosphorus 190mg 150mg Tofu
Sodium 14mg 10mg Mothbeans
Vitamin A 166IU 10IU Tofu
Vitamin A 1µg Mothbeans
Manganese 1.181mg 0.527mg Tofu
Selenium 17.4µg 2.8µg Tofu
Vitamin B1 0.158mg 0.124mg Tofu
Vitamin B2 0.102mg 0.023mg Tofu
Vitamin B3 0.381mg 0.668mg Mothbeans
Vitamin B5 0.133mg 0.391mg Mothbeans
Vitamin B6 0.092mg 0.093mg Mothbeans
Folate 29µg 143µg Mothbeans
Saturated Fat 1.261g 0.124g Mothbeans
Monounsaturated Fat 1.925g 0.044g Tofu
Polyunsaturated fat 4.921g 0.256g Tofu
Tryptophan 0.235mg 0.05mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg 0.388mg Tofu
Leucine 1.392mg 0.525mg Tofu
Lysine 0.883mg 0.425mg Tofu
Methionine 0.211mg 0.075mg Tofu
Phenylalanine 0.835mg 0.35mg Tofu
Valine 0.87mg 0.25mg Tofu
Histidine 0.431mg 0.263mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Mothbeans
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%
Mothbeans
Minerals Daily Need Coverage Score
87%
Tofu
44%
Mothbeans

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 - 15)
Which food contains less Sodium?
Mothbeans
Mothbeans contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Mothbeans
Mothbeans is lower in Saturated Fat (difference - 1.137g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.