Tofu vs. Pinto beans — In-Depth Nutrition Comparison
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How are tofu and pinto beans different?
- Tofu is higher in calcium, manganese, selenium, copper, iron, and phosphorus; however, pinto beans is richer in folate, fiber, vitamin B6, and potassium.
- Daily need coverage for calcium for tofu is 64% higher.
- Tofu contains 3 times more selenium than pinto beans. While tofu contains 17.4µg of selenium, pinto beans contains only 6.2µg.
- Tofu has a lower glycemic index (15) than pinto beans (39).
Tofu, raw, firm, prepared with calcium sulfate and Beans, pinto, mature seeds, cooked, boiled, without salt are the varieties used in this article.
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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 MagnesiumMagnesium | +16% |
| Contains more CalciumCalcium | +1384.8% |
| Contains more IronIron | +27.3% |
| Contains more CopperCopper | +72.6% |
| Contains more ZincZinc | +60.2% |
| Contains more PhosphorusPhosphorus | +29.3% |
| Contains more ManganeseManganese | +160.7% |
| Contains more SeleniumSelenium | +180.6% |
| Contains more PotassiumPotassium | +84% |
| Contains less SodiumSodium | -92.9% |
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 B2Vitamin B2 | +64.5% |
| Contains more Vitamin B3Vitamin B3 | +19.8% |
| Contains more Vitamin CVitamin C | +300% |
| Contains more Vitamin B1Vitamin B1 | +22.2% |
| Contains more Vitamin B5Vitamin B5 | +57.9% |
| Contains more Vitamin B6Vitamin B6 | +148.9% |
| Contains more FolateFolate | +493.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
9.01 g
Fats:
0.65 g
Carbs:
26.22 g
Water:
62.95 g
Other:
1.17 g
| Contains more ProteinProtein | +91.7% |
| Contains more FatsFats | +1241.5% |
| Contains more OtherOther | +19.7% |
| Contains more CarbsCarbs | +843.2% |
~equal in
Water
~62.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated fat:
Sat. Fat
0.136 g
Monounsaturated fat:
Mono. Fat
0.133 g
Polyunsaturated fat:
Poly. Fat
0.235 g
| Contains more Mono. FatMonounsaturated fat | +1347.4% |
| Contains more Poly. FatPolyunsaturated fat | +1994% |
| Contains less Sat. FatSaturated fat | -89.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 683mg | 46mg | 64% |
| Folate | 29µg | 172µg | 36% |
| Manganese | 1.181mg | 0.453mg | 32% |
| Polyunsaturated fat | 4.921g | 0.235g | 31% |
| Fiber | 2.3g | 9g | 27% |
| Selenium | 17.4µg | 6.2µg | 20% |
| Copper | 0.378mg | 0.219mg | 18% |
| Protein | 17.27g | 9.01g | 17% |
| Fats | 8.72g | 0.65g | 12% |
| Vitamin B6 | 0.092mg | 0.229mg | 11% |
| Carbs | 2.78g | 26.22g | 8% |
| Iron | 2.66mg | 2.09mg | 7% |
| Potassium | 237mg | 436mg | 6% |
| Choline | 35.3mg | 6% | |
| Starch | 15.15g | 6% | |
| Phosphorus | 190mg | 147mg | 6% |
| Vitamin E | 0.94mg | 6% | |
| Saturated fat | 1.261g | 0.136g | 5% |
| Zinc | 1.57mg | 0.98mg | 5% |
| Monounsaturated fat | 1.925g | 0.133g | 4% |
| Vitamin B2 | 0.102mg | 0.062mg | 3% |
| Vitamin K | 3.5µg | 3% | |
| Vitamin B1 | 0.158mg | 0.193mg | 3% |
| Magnesium | 58mg | 50mg | 2% |
| Vitamin B5 | 0.133mg | 0.21mg | 2% |
| Sodium | 14mg | 1mg | 1% |
| Vitamin C | 0.2mg | 0.8mg | 1% |
| Calories | 144kcal | 143kcal | 0% |
| Net carbs | 0.48g | 17.22g | N/A |
| Sugar | 0.34g | N/A | |
| Vitamin B3 | 0.381mg | 0.318mg | 0% |
| Tryptophan | 0.235mg | 0.108mg | 0% |
| Threonine | 0.785mg | 0.331mg | 0% |
| Isoleucine | 0.849mg | 0.426mg | 0% |
| Leucine | 1.392mg | 0.765mg | 0% |
| Lysine | 0.883mg | 0.63mg | 0% |
| Methionine | 0.211mg | 0.117mg | 0% |
| Phenylalanine | 0.835mg | 0.531mg | 0% |
| Valine | 0.87mg | 0.519mg | 0% |
| Histidine | 0.431mg | 0.247mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
24%
Minerals Daily Need Coverage Score
87%
42%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.34g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Pinto beans contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Pinto beans is lower in Saturated fat (difference - 1.125g)
Which food is richer in vitamins?
Pinto beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)