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  6. Tofu vs. Pinto beans

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 from 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, raw, firm, prepared with calcium sulfate and Beans, pinto, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Tofu vs Pinto beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
8
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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
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.
Tofu
Tofu
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
9% 26% 63%
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
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
27% 26% 47%
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.
Tofu Pinto beans
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Pinto beans Opinion
Calories 144kcal 143kcal Tofu
Protein 17.27g 9.01g Tofu
Fats 8.72g 0.65g Tofu
Vitamin C 0.2mg 0.8mg Pinto beans
Net carbs 0.48g 17.22g Pinto beans
Carbs 2.78g 26.22g Pinto beans
Magnesium 58mg 50mg Tofu
Calcium 683mg 46mg Tofu
Potassium 237mg 436mg Pinto beans
Iron 2.66mg 2.09mg Tofu
Sugar 0.34g Tofu
Fiber 2.3g 9g Pinto beans
Copper 0.378mg 0.219mg Tofu
Zinc 1.57mg 0.98mg Tofu
Starch 15.15g Pinto beans
Phosphorus 190mg 147mg Tofu
Sodium 14mg 1mg Pinto beans
Vitamin A 166IU 0IU Tofu
Vitamin E 0.94mg Pinto beans
Manganese 1.181mg 0.453mg Tofu
Selenium 17.4µg 6.2µg Tofu
Vitamin B1 0.158mg 0.193mg Pinto beans
Vitamin B2 0.102mg 0.062mg Tofu
Vitamin B3 0.381mg 0.318mg Tofu
Vitamin B5 0.133mg 0.21mg Pinto beans
Vitamin B6 0.092mg 0.229mg Pinto beans
Vitamin K 3.5µg Pinto beans
Folate 29µg 172µg Pinto beans
Choline 35.3mg Pinto beans
Saturated Fat 1.261g 0.136g Pinto beans
Monounsaturated Fat 1.925g 0.133g Tofu
Polyunsaturated fat 4.921g 0.235g Tofu
Tryptophan 0.235mg 0.108mg Tofu
Threonine 0.785mg 0.331mg Tofu
Isoleucine 0.849mg 0.426mg Tofu
Leucine 1.392mg 0.765mg Tofu
Lysine 0.883mg 0.63mg Tofu
Methionine 0.211mg 0.117mg Tofu
Phenylalanine 0.835mg 0.531mg Tofu
Valine 0.87mg 0.519mg Tofu
Histidine 0.431mg 0.247mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Pinto beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Tofu
24%
Pinto beans
Minerals Daily Need Coverage Score
87%
Tofu
42%
Pinto beans

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.34g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 1.125g)
Which food is richer in vitamins?
Pinto beans
Pinto beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.