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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, Folate, Iron, 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
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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more CalciumCalcium +658.9%
Contains more CopperCopper +31.7%
Contains more ZincZinc +13.8%
Contains more PhosphorusPhosphorus +68.1%
Contains more ManganeseManganese +85.7%
Contains more SeleniumSelenium +1238.5%
Contains more PotassiumPotassium +136.7%
Contains more IronIron +39.1%
Contains less SodiumSodium -57.1%
~equal in Magnesium ~63mg

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% 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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +33.9%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +172.1%
Contains more Vitamin B5Vitamin B5 +72.2%
Contains more FolateFolate +179.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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 ProteinProtein +77.5%
Contains more FatsFats +2391.4%
Contains more CarbsCarbs +802.5%
Contains more OtherOther +25%
~equal in Water ~63.08g

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
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated Fat +6109.7%
Contains more Poly. FatPolyunsaturated fat +3137.5%
Contains less Sat. FatSaturated 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
Calories 144kcal 139kcal Tofu
Protein 17.27g 9.73g Tofu
Fats 8.72g 0.35g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 18.79g White beans
Carbs 2.78g 25.09g White beans
Magnesium 58mg 63mg White beans
Calcium 683mg 90mg Tofu
Potassium 237mg 561mg White beans
Iron 2.66mg 3.7mg White beans
Sugar 0.34g Tofu
Fiber 2.3g 6.3g White beans
Copper 0.378mg 0.287mg Tofu
Zinc 1.57mg 1.38mg Tofu
Phosphorus 190mg 113mg Tofu
Sodium 14mg 6mg White beans
Vitamin A 166IU 0IU Tofu
Vitamin E 0.94mg White beans
Manganese 1.181mg 0.636mg Tofu
Selenium 17.4µg 1.3µg 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
Vitamin K 3.5µg White beans
Folate 29µg 81µg White beans
Choline 35.1mg White beans
Saturated Fat 1.261g 0.091g White beans
Monounsaturated Fat 1.925g 0.031g Tofu
Polyunsaturated fat 4.921g 0.152g Tofu
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu White 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
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.