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Tofu vs. Mung bean — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Mung bean?

  • Tofu is richer in Calcium, yet Mung bean is richer in Folate, Copper, Fiber, Iron, Vitamin B1, Vitamin B5, Magnesium, Potassium, and Phosphorus.
  • Mung bean's daily need coverage for Folate is 149% higher.
  • Tofu has 5 times more Calcium than Mung bean. Tofu has 683mg of Calcium, while Mung bean has 132mg.

We used Tofu, raw, firm, prepared with calcium sulfate and Mung beans, mature seeds, raw types in this comparison.

Infographic

Tofu vs Mung 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
4
:
Contains more Calcium +417.4%
Contains more Manganese +14.1%
Contains more Selenium +112.2%
Contains more Iron +153.4%
Contains more Magnesium +225.9%
Contains more Phosphorus +93.2%
Contains more Potassium +425.7%
Contains more Zinc +70.7%
Contains more Copper +148.9%
Equal in Sodium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Contains more Calcium +417.4%
Contains more Manganese +14.1%
Contains more Selenium +112.2%
Contains more Iron +153.4%
Contains more Magnesium +225.9%
Contains more Phosphorus +93.2%
Contains more Potassium +425.7%
Contains more Zinc +70.7%
Contains more Copper +148.9%
Equal in Sodium - 15

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
1
:
Contains more Vitamin A +45.6%
Contains more Vitamin C +2300%
Contains more Vitamin B1 +293%
Contains more Vitamin B2 +128.4%
Contains more Vitamin B3 +490.8%
Contains more Vitamin B5 +1336.1%
Contains more Vitamin B6 +315.2%
Contains more Folate +2055.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Contains more Vitamin A +45.6%
Contains more Vitamin C +2300%
Contains more Vitamin B1 +293%
Contains more Vitamin B2 +128.4%
Contains more Vitamin B3 +490.8%
Contains more Vitamin B5 +1336.1%
Contains more Vitamin B6 +315.2%
Contains more Folate +2055.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
2
:
Contains more Fats +658.3%
Contains more Water +671.6%
Contains more Protein +38.2%
Contains more Carbs +2152.5%
Contains more Other +137.1%
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more Fats +658.3%
Contains more Water +671.6%
Contains more Protein +38.2%
Contains more Carbs +2152.5%
Contains more Other +137.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
Contains more Monounsaturated Fat +1095.7%
Contains more Polyunsaturated fat +1181.5%
Contains less Saturated Fat -72.4%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Contains more Monounsaturated Fat +1095.7%
Contains more Polyunsaturated fat +1181.5%
Contains less Saturated Fat -72.4%

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 bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Mung bean Opinion
Net carbs 0.48g 46.32g Mung bean
Protein 17.27g 23.86g Mung bean
Fats 8.72g 1.15g Tofu
Carbs 2.78g 62.62g Mung bean
Calories 144kcal 347kcal Mung bean
Sugar 6.6g Tofu
Fiber 2.3g 16.3g Mung bean
Calcium 683mg 132mg Tofu
Iron 2.66mg 6.74mg Mung bean
Magnesium 58mg 189mg Mung bean
Phosphorus 190mg 367mg Mung bean
Potassium 237mg 1246mg Mung bean
Sodium 14mg 15mg Tofu
Zinc 1.57mg 2.68mg Mung bean
Copper 0.378mg 0.941mg Mung bean
Manganese 1.181mg 1.035mg Tofu
Selenium 17.4µg 8.2µg Tofu
Vitamin A 166IU 114IU Tofu
Vitamin A RAE 6µg Mung bean
Vitamin E 0.51mg Mung bean
Vitamin C 0.2mg 4.8mg Mung bean
Vitamin B1 0.158mg 0.621mg Mung bean
Vitamin B2 0.102mg 0.233mg Mung bean
Vitamin B3 0.381mg 2.251mg Mung bean
Vitamin B5 0.133mg 1.91mg Mung bean
Vitamin B6 0.092mg 0.382mg Mung bean
Folate 29µg 625µg Mung bean
Vitamin K 9µg Mung bean
Tryptophan 0.235mg 0.26mg Mung bean
Threonine 0.785mg 0.782mg Tofu
Isoleucine 0.849mg 1.008mg Mung bean
Leucine 1.392mg 1.847mg Mung bean
Lysine 0.883mg 1.664mg Mung bean
Methionine 0.211mg 0.286mg Mung bean
Phenylalanine 0.835mg 1.443mg Mung bean
Valine 0.87mg 1.237mg Mung bean
Histidine 0.431mg 0.695mg Mung bean
Saturated Fat 1.261g 0.348g Mung bean
Monounsaturated Fat 1.925g 0.161g Tofu
Polyunsaturated fat 4.921g 0.384g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Mung bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Tofu
82%
Mung bean
Minerals Daily Need Coverage Score
87%
Tofu
126%
Mung bean

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 16)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 0.913g)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.