Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Soup beans

Tofu vs. Soup beans — In-Depth Nutrition Comparison

Compare

Summary of differences between tofu and soup beans

  • Tofu has more calcium, manganese, copper, selenium, phosphorus, iron, zinc, and magnesium; however, soup beans are higher in vitamin A.
  • Tofu covers your daily need for calcium, 65% more than soup beans.
  • Tofu has 4 times more manganese than soup beans. While tofu has 1.181mg of manganese, soup beans have only 0.29mg.
  • Tofu has less sodium.
  • The glycemic index of soup beans is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Tofu vs Soup beans infographic
Infographic link

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
10
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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +205.3%
Contains more CalciumCalcium +2034.4%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +100%
Contains more CopperCopper +136.3%
Contains more ZincZinc +256.8%
Contains more PhosphorusPhosphorus +222%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +307.2%
Contains more SeleniumSelenium +152.2%

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.
Tofu
Tofu
5
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% 0% 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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin B1Vitamin B1 +163.3%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B5Vitamin B5 +232.5%
Contains more Vitamin B6Vitamin B6 +84%
Contains more FolateFolate +141.7%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin B3Vitamin B3 +83.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Soup beans DV% diff.
Calcium 683mg 32mg 65%
Manganese 1.181mg 0.29mg 39%
Polyunsaturated fat 4.921g 0.39g 30%
Protein 17.27g 5.19g 24%
Copper 0.378mg 0.16mg 24%
Selenium 17.4µg 6.9µg 19%
Phosphorus 190mg 59mg 19%
Iron 2.66mg 1.33mg 17%
Sodium 14mg 400mg 17%
Zinc 1.57mg 0.44mg 10%
Vitamin A 81µg 9%
Magnesium 58mg 19mg 9%
Fiber 2.3g 4.6g 9%
Vitamin B1 0.158mg 0.06mg 8%
Fats 8.72g 3.5g 8%
Folate 29µg 12µg 4%
Vitamin B6 0.092mg 0.05mg 3%
Cholesterol 0mg 9mg 3%
Carbs 2.78g 11.16g 3%
Vitamin B2 0.102mg 0.06mg 3%
Vitamin B5 0.133mg 0.04mg 2%
Calories 144kcal 95kcal 2%
Vitamin B3 0.381mg 0.7mg 2%
Potassium 237mg 175mg 2%
Vitamin C 0.2mg 1.8mg 2%
Vitamin B12 0µg 0.03µg 1%
Monounsaturated fat 1.925g 1.58g 1%
Net carbs 0.48g 6.56g N/A
Saturated fat 1.261g 1.37g 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +232.8%
Contains more FatsFats +149.1%
Contains more CarbsCarbs +301.4%
Contains more WaterWater +12.6%
~equal in Other ~1.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains more Mono. FatMonounsaturated fat +21.8%
Contains more Poly. FatPolyunsaturated fat +1161.8%
~equal in Saturated fat ~1.37g

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Soup beans
Soup beans vs Lentil soup
Lentil soup
Soup beans
Soup beans vs Broth
Broth
Soup beans
Soup beans vs Fish soup
Fish soup

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.