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  6. Tofu vs. White beans

Tofu vs. White beans — In-Depth Nutrition Comparison

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What are the main differences between Tofu and White beans?

  • Tofu is richer in Calcium, Selenium, Manganese, Phosphorus, and Copper, yet White beans is richer in Fiber, Iron, Folate, and Potassium.
  • Tofu's daily need coverage for Calcium is 59% higher.
  • Tofu has 14 times more Saturated Fat than White beans. Tofu has 1.261g of Saturated Fat, while White beans has 0.091g.

We used Tofu, raw, firm, prepared with calcium sulfate and Beans, white, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Tofu vs White 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
6
:
4
White beans
White beans
Contains more Calcium +658.9%
Contains more Phosphorus +68.1%
Contains more Zinc +13.8%
Contains more Copper +31.7%
Contains more Manganese +85.7%
Contains more Selenium +1238.5%
Contains more Iron +39.1%
Contains more Potassium +136.7%
Contains less Sodium -57.1%
Equal in Magnesium - 63
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Calcium +658.9%
Contains more Phosphorus +68.1%
Contains more Zinc +13.8%
Contains more Copper +31.7%
Contains more Manganese +85.7%
Contains more Selenium +1238.5%
Contains more Iron +39.1%
Contains more Potassium +136.7%
Contains less Sodium -57.1%
Equal in Magnesium - 63

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
:
5
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B2 +121.7%
Contains more Vitamin B3 +172.1%
Contains more Vitamin B5 +72.2%
Contains more Folate +179.3%
Equal in Vitamin B6 - 0.093
Tofu
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%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B2 +121.7%
Contains more Vitamin B3 +172.1%
Contains more Vitamin B5 +72.2%
Contains more Folate +179.3%
Equal in Vitamin B6 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
White beans
White beans
Contains more Protein +77.5%
Contains more Fats +2391.4%
Contains more Water +10.7%
Contains more Carbs +802.5%
Contains more Other +25%
Equal in Water - 63.08
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Protein +77.5%
Contains more Fats +2391.4%
Contains more Water +10.7%
Contains more Carbs +802.5%
Contains more Other +25%
Equal in Water - 63.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +6109.7%
Contains more Polyunsaturated fat +3137.5%
Contains less Saturated Fat -92.8%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +6109.7%
Contains more Polyunsaturated fat +3137.5%
Contains less Saturated Fat -92.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu White beans
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu White beans Opinion
Net carbs 0.48g 18.79g White beans
Protein 17.27g 9.73g Tofu
Fats 8.72g 0.35g Tofu
Carbs 2.78g 25.09g White beans
Calories 144kcal 139kcal Tofu
Sugar 0.34g Tofu
Fiber 2.3g 6.3g White beans
Calcium 683mg 90mg Tofu
Iron 2.66mg 3.7mg White beans
Magnesium 58mg 63mg White beans
Phosphorus 190mg 113mg Tofu
Potassium 237mg 561mg White beans
Sodium 14mg 6mg White beans
Zinc 1.57mg 1.38mg Tofu
Copper 0.378mg 0.287mg Tofu
Manganese 1.181mg 0.636mg Tofu
Selenium 17.4µg 1.3µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E 0.94mg White beans
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.118mg Tofu
Vitamin B2 0.102mg 0.046mg Tofu
Vitamin B3 0.381mg 0.14mg Tofu
Vitamin B5 0.133mg 0.229mg White beans
Vitamin B6 0.092mg 0.093mg White beans
Folate 29µg 81µg White beans
Vitamin K 3.5µg White beans
Tryptophan 0.235mg 0.115mg Tofu
Threonine 0.785mg 0.409mg Tofu
Isoleucine 0.849mg 0.429mg Tofu
Leucine 1.392mg 0.776mg Tofu
Lysine 0.883mg 0.668mg Tofu
Methionine 0.211mg 0.146mg Tofu
Phenylalanine 0.835mg 0.526mg Tofu
Valine 0.87mg 0.509mg Tofu
Histidine 0.431mg 0.271mg Tofu
Saturated Fat 1.261g 0.091g White beans
Monounsaturated Fat 1.925g 0.031g Tofu
Polyunsaturated fat 4.921g 0.152g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Tofu
14%
White beans
Minerals Daily Need Coverage Score
87%
Tofu
53%
White beans

Comparison summary

Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 1.17g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.34g)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.