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.
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B2 | 0.102mg | 0.233mg | 10% |
| Calories | 144kcal | 347kcal | 10% |
| Zinc | 1.57mg | 2.68mg | 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% | |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +1095.7% |
| Contains more Poly. FatPolyunsaturated fat | +1181.5% |
| Contains less Sat. FatSaturated fat | -72.4% |