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  6. Tofu vs. Mothbeans

Tofu vs. Mothbeans — In-Depth Nutrition Comparison

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A recap on the differences between tofu and mothbeans

  • Tofu is higher in calcium, manganese, selenium, copper, protein, fats, zinc, and vitamin B2, yet mothbeans is higher in folate and magnesium.
  • Tofu covers your daily calcium needs 68% more than mothbeans.
  • Tofu contains 16 times more fats than mothbeans. While tofu contains 8.72g of fats, mothbeans contains only 0.55g.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tofu
Tofu
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 0.33% 0% 31% 5.3% 13% 23% 21% 0% 0% 107%
Contains more Vitamin B1Vitamin B1 +27.4%
Contains more Vitamin B2Vitamin B2 +343.5%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +75.3%
Contains more Vitamin B5Vitamin B5 +194%
Contains more FolateFolate +393.1%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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%
Fiber 2.3g 9%
Zinc 1.57mg 0.59mg 9%
Carbs 2.78g 20.96g 6%
Iron 2.66mg 3.14mg 6%
Phosphorus 190mg 150mg 6%
Vitamin B2 0.102mg 0.023mg 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%
Protein per 100 calories 12g 6.7g N/A
Calories per 10 g protein 83kcal 150kcal N/A
Weight per 100 calories 69g 85g N/A
Unsaturated / Saturated Fat ratio 5.4 2.4 N/A
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

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.