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  6. Tofu vs. Mung bean

Tofu vs. Mung bean — In-Depth Nutrition Comparison

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What are the main differences between tofu and mung beans?

  • Tofu is richer in calcium, yet mung beans are richer in folate, copper, fiber, iron, vitamin B1, vitamin B5, magnesium, potassium, and phosphorus.
  • Mung beans' daily need coverage for folate is 149% higher.
  • Tofu has 5 times more calcium than mung beans. Tofu has 683mg of calcium, while mung beans have 132mg.
  • Tofu has a lower glycemic index than mung beans.

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
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
3
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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more CalciumCalcium +417.4%
Contains more ManganeseManganese +14.1%
Contains more SeleniumSelenium +112.2%
Contains more MagnesiumMagnesium +225.9%
Contains more PotassiumPotassium +425.7%
Contains more IronIron +153.4%
Contains more CopperCopper +148.9%
Contains more ZincZinc +70.7%
Contains more PhosphorusPhosphorus +93.2%
~equal in Sodium ~15mg

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
0
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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin B1Vitamin B1 +293%
Contains more Vitamin B2Vitamin B2 +128.4%
Contains more Vitamin B3Vitamin B3 +490.8%
Contains more Vitamin B5Vitamin B5 +1336.1%
Contains more Vitamin B6Vitamin B6 +315.2%
Contains more FolateFolate +2055.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Mung bean DV% diff.
Folate 29µg 625µg 149%
Copper 0.378mg 0.941mg 63%
Fiber 2.3g 16.3g 56%
Calcium 683mg 132mg 55%
Iron 2.66mg 6.74mg 51%
Vitamin B1 0.158mg 0.621mg 39%
Vitamin B5 0.133mg 1.91mg 36%
Magnesium 58mg 189mg 31%
Potassium 237mg 1246mg 30%
Polyunsaturated fat 4.921g 0.384g 30%
Phosphorus 190mg 367mg 25%
Vitamin B6 0.092mg 0.382mg 22%
Carbs 2.78g 62.62g 20%
Choline 97.9mg 18%
Selenium 17.4µg 8.2µg 17%
Protein 17.27g 23.86g 13%
Fats 8.72g 1.15g 12%
Vitamin B3 0.381mg 2.251mg 12%
Calories 144kcal 347kcal 10%
Zinc 1.57mg 2.68mg 10%
Vitamin B2 0.102mg 0.233mg 10%
Vitamin K 9µg 8%
Manganese 1.181mg 1.035mg 6%
Vitamin C 0.2mg 4.8mg 5%
Saturated fat 1.261g 0.348g 4%
Monounsaturated fat 1.925g 0.161g 4%
Vitamin E 0.51mg 3%
Vitamin A 6µg 1%
Protein per 100 calories 12g 6.9g N/A
Calories per 10 g protein 83kcal 145kcal N/A
Weight per 100 calories 69g 29g N/A
Unsaturated / Saturated Fat ratio 5.4 1.6 N/A
Net carbs 0.48g 46.32g N/A
Sugar 6.6g N/A
Sodium 14mg 15mg 0%
Tryptophan 0.235mg 0.26mg 0%
Threonine 0.785mg 0.782mg 0%
Isoleucine 0.849mg 1.008mg 0%
Leucine 1.392mg 1.847mg 0%
Lysine 0.883mg 1.664mg 0%
Methionine 0.211mg 0.286mg 0%
Phenylalanine 0.835mg 1.443mg 0%
Valine 0.87mg 1.237mg 0%
Histidine 0.431mg 0.695mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
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 FatsFats +658.3%
Contains more WaterWater +671.6%
Contains more ProteinProtein +38.2%
Contains more CarbsCarbs +2152.5%
Contains more OtherOther +137.1%

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 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +1095.7%
Contains more Poly. FatPolyunsaturated fat +1181.5%
Contains less Sat. FatSaturated fat -72.4%

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.