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  6. Tofu vs. Mung beans

Tofu vs. Mung beans — In-Depth Nutrition Comparison

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What are the differences between Tofu and Mung beans?

  • Tofu is higher in Calcium, Manganese, Selenium, Copper, Iron, Phosphorus, and Zinc, yet Mung beans are higher in Folate, and Fiber.
  • Tofu's daily need coverage for Calcium is 66% more.
  • Tofu has 11 times more Saturated Fat than Mung beans. While Tofu has 1.261g of Saturated Fat, Mung beans have only 0.116g.

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

Infographic

Tofu vs Mung beans 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
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 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Contains more MagnesiumMagnesium +20.8%
Contains more CalciumCalcium +2429.6%
Contains more IronIron +90%
Contains more CopperCopper +142.3%
Contains more ZincZinc +86.9%
Contains more PhosphorusPhosphorus +91.9%
Contains more ManganeseManganese +296.3%
Contains more SeleniumSelenium +596%
Contains more PotassiumPotassium +12.2%
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 3.3% 1.4% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Contains more Vitamin AVitamin A +591.7%
Contains more Vitamin B2Vitamin B2 +67.2%
Contains more Vitamin B6Vitamin B6 +37.3%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B3Vitamin B3 +51.4%
Contains more Vitamin B5Vitamin B5 +208.3%
Contains more FolateFolate +448.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.164mg
~equal in Vitamin B12 ~0µg

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
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Contains more ProteinProtein +146%
Contains more FatsFats +2194.7%
Contains more OtherOther +77.2%
Contains more CarbsCarbs +588.8%
~equal in Water ~72.66g

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
39% 18% 43%
Saturated Fat: Sat. Fat 0.116 g
Monounsaturated Fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 g
Contains more Mono. FatMonounsaturated Fat +3464.8%
Contains more Poly. FatPolyunsaturated fat +3744.5%
Contains less Sat. FatSaturated Fat -90.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Mung beans Opinion
Calories 144kcal 105kcal Tofu
Protein 17.27g 7.02g Tofu
Fats 8.72g 0.38g Tofu
Vitamin C 0.2mg 1mg Mung beans
Net carbs 0.48g 11.55g Mung beans
Carbs 2.78g 19.15g Mung beans
Magnesium 58mg 48mg Tofu
Calcium 683mg 27mg Tofu
Potassium 237mg 266mg Mung beans
Iron 2.66mg 1.4mg Tofu
Sugar 2g Tofu
Fiber 2.3g 7.6g Mung beans
Copper 0.378mg 0.156mg Tofu
Zinc 1.57mg 0.84mg Tofu
Phosphorus 190mg 99mg Tofu
Sodium 14mg 2mg Mung beans
Vitamin A 166IU 24IU Tofu
Vitamin A 1µg Mung beans
Vitamin E 0.15mg Mung beans
Manganese 1.181mg 0.298mg Tofu
Selenium 17.4µg 2.5µg Tofu
Vitamin B1 0.158mg 0.164mg Mung beans
Vitamin B2 0.102mg 0.061mg Tofu
Vitamin B3 0.381mg 0.577mg Mung beans
Vitamin B5 0.133mg 0.41mg Mung beans
Vitamin B6 0.092mg 0.067mg Tofu
Vitamin K 2.7µg Mung beans
Folate 29µg 159µg Mung beans
Choline 29.4mg Mung beans
Saturated Fat 1.261g 0.116g Mung beans
Monounsaturated Fat 1.925g 0.054g Tofu
Polyunsaturated fat 4.921g 0.128g Tofu
Tryptophan 0.235mg 0.076mg Tofu
Threonine 0.785mg 0.23mg Tofu
Isoleucine 0.849mg 0.297mg Tofu
Leucine 1.392mg 0.544mg Tofu
Lysine 0.883mg 0.49mg Tofu
Methionine 0.211mg 0.084mg Tofu
Phenylalanine 0.835mg 0.425mg Tofu
Valine 0.87mg 0.364mg Tofu
Histidine 0.431mg 0.205mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Mung beans
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
20%
Mung beans
Minerals Daily Need Coverage Score
87%
Tofu
29%
Mung beans

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Mung beans
Mung beans is lower in Saturated Fat (difference - 1.145g)
Which food is richer in vitamins?
Mung beans
Mung beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.