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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.
  • The glycemic index of tofu is lower.

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
2
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% 0% 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% 0.33% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 0%
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

All nutrients comparison - raw data values

Nutrient Tofu Mothbeans DV% diff.
Calcium 683mg 3mg 68%
Polyunsaturated fat 4.921g 0.256g 31%
Folate 29µg 143µg 29%
Manganese 1.181mg 0.527mg 28%
Selenium 17.4µg 2.8µg 27%
Copper 0.378mg 0.164mg 24%
Protein 17.27g 7.81g 19%
Fats 8.72g 0.55g 13%
Magnesium 58mg 104mg 11%
Zinc 1.57mg 0.59mg 9%
Fiber 2.3g 9%
Vitamin B2 0.102mg 0.023mg 6%
Phosphorus 190mg 150mg 6%
Carbs 2.78g 20.96g 6%
Iron 2.66mg 3.14mg 6%
Vitamin B5 0.133mg 0.391mg 5%
Saturated fat 1.261g 0.124g 5%
Monounsaturated fat 1.925g 0.044g 5%
Vitamin B1 0.158mg 0.124mg 3%
Potassium 237mg 304mg 2%
Vitamin B3 0.381mg 0.668mg 2%
Calories 144kcal 117kcal 1%
Vitamin C 0.2mg 1mg 1%
Net carbs 0.48g 20.96g N/A
Sodium 14mg 10mg 0%
Vitamin A 1µg 0%
Vitamin B6 0.092mg 0.093mg 0%
Tryptophan 0.235mg 0.05mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0.388mg 0%
Leucine 1.392mg 0.525mg 0%
Lysine 0.883mg 0.425mg 0%
Methionine 0.211mg 0.075mg 0%
Phenylalanine 0.835mg 0.35mg 0%
Valine 0.87mg 0.25mg 0%
Histidine 0.431mg 0.263mg 0%

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%

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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.