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Tofu vs Mung bean - In-Depth Nutrition Comparison

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What are the differences between Tofu and Mung bean?

  • Tofu is higher in Calcium, yet Mung bean is higher in Folate, Copper, Fiber, Vitamin B1, Phosphorus, Magnesium, Vitamin B5, Potassium and Vitamin B6.
  • Mung bean's daily need coverage for Folate is 153% more.
  • Tofu has 3 times more Calcium than Mung bean. While Tofu has 350mg of Calcium, Mung bean has only 132mg.

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

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
2
:
Contains more Calcium +165.2%
Contains less Sodium -53.3%
Contains more Iron +25.7%
Contains more Potassium +929.8%
Contains more Magnesium +530%
Contains more Copper +387.6%
Contains more Zinc +235%
Contains more Phosphorus +278.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 253% 40% 110% 135% 314% 74% 158% 2%
Contains more Calcium +165.2%
Contains less Sodium -53.3%
Contains more Iron +25.7%
Contains more Potassium +929.8%
Contains more Magnesium +530%
Contains more Copper +387.6%
Contains more Zinc +235%
Contains more Phosphorus +278.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
0
:
Contains more Vitamin C +4700%
Contains more Vitamin A +34.1%
Contains more Vitamin E +5000%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +348.1%
Contains more Vitamin B3 +1054.4%
Contains more Vitamin B5 +2708.8%
Contains more Vitamin B6 +712.8%
Contains more Vitamin K +275%
Contains more Folate +4066.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 7% 11% 0% 156% 54% 43% 115% 89% 0% 23% 469%
Contains more Vitamin C +4700%
Contains more Vitamin A +34.1%
Contains more Vitamin E +5000%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +348.1%
Contains more Vitamin B3 +1054.4%
Contains more Vitamin B5 +2708.8%
Contains more Vitamin B6 +712.8%
Contains more Vitamin K +275%
Contains more Folate +4066.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Tofu
82
Mung bean
Mineral Summary Score
58
Tofu
135
Mung bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
48%
Tofu
143%
Mung bean
Carbohydrates
2%
Tofu
63%
Mung bean
Fats
22%
Tofu
5%
Mung bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Mung bean
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 5.98g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 8mg)
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 - 0.343g)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Mung bean Opinion
Calories 76 347 Mung bean
Protein 8.08 23.86 Mung bean
Fats 4.78 1.15 Tofu
Vitamin C 0.1 4.8 Mung bean
Carbs 1.87 62.62 Mung bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 6.74 Mung bean
Calcium 350 132 Tofu
Potassium 121 1246 Mung bean
Magnesium 30 189 Mung bean
Sugars 0.62 6.6 Tofu
Fiber 0.3 16.3 Mung bean
Copper 0.193 0.941 Mung bean
Zinc 0.8 2.68 Mung bean
Starch
Phosphorus 97 367 Mung bean
Sodium 7 15 Tofu
Vitamin A 85 114 Mung bean
Vitamin E 0.01 0.51 Mung bean
Vitamin D 0 0
Vitamin B1 0.081 0.621 Mung bean
Vitamin B2 0.052 0.233 Mung bean
Vitamin B3 0.195 2.251 Mung bean
Vitamin B5 0.068 1.91 Mung bean
Vitamin B6 0.047 0.382 Mung bean
Vitamin B12 0 0
Vitamin K 2.4 9 Mung bean
Folate 15 625 Mung bean
Trans Fat 0 0
Saturated Fat 0.691 0.348 Mung bean
Monounsaturated Fat 1.056 0.161 Tofu
Polyunsaturated fat 2.699 0.384 Tofu
Tryptophan 0.12 0.26 Mung bean
Threonine 0.402 0.782 Mung bean
Isoleucine 0.435 1.008 Mung bean
Leucine 0.713 1.847 Mung bean
Lysine 0.452 1.664 Mung bean
Methionine 0.108 0.286 Mung bean
Phenylalanine 0.428 1.443 Mung bean
Valine 0.446 1.237 Mung bean
Histidine 0.221 0.695 Mung bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.