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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
2
:
Contains more Calcium +417.4%
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 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Contains more Calcium +417.4%
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" chart 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%

Comparison summary table

Pay attention to 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 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
Starch g g
Fructose g g
Sugar g 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
Vitamin A 166IU 114IU Tofu
Vitamin E mg 0.51mg Mung bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
82
Mung bean
Mineral Summary Score
77
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 food.
Protein
104%
Tofu
143%
Mung bean
Carbohydrates
3%
Tofu
63%
Mung bean
Fats
40%
Tofu
5%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.