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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
4
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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +∞%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu White beans DV% diff.
Calcium 683mg 90mg 59%
Polyunsaturated fat 4.921g 0.152g 32%
Selenium 17.4µg 1.3µg 29%
Manganese 1.181mg 0.636mg 24%
Fiber 2.3g 6.3g 16%
Protein 17.27g 9.73g 15%
Folate 29µg 81µg 13%
Fats 8.72g 0.35g 13%
Iron 2.66mg 3.7mg 13%
Phosphorus 190mg 113mg 11%
Copper 0.378mg 0.287mg 10%
Potassium 237mg 561mg 10%
Carbs 2.78g 25.09g 7%
Choline 35.1mg 6%
Vitamin E 0.94mg 6%
Saturated fat 1.261g 0.091g 5%
Monounsaturated fat 1.925g 0.031g 5%
Vitamin B2 0.102mg 0.046mg 4%
Vitamin K 3.5µg 3%
Vitamin B1 0.158mg 0.118mg 3%
Zinc 1.57mg 1.38mg 2%
Vitamin B3 0.381mg 0.14mg 2%
Vitamin B5 0.133mg 0.229mg 2%
Magnesium 58mg 63mg 1%
Calories 144kcal 139kcal 0%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 18.79g N/A
Sugar 0.34g N/A
Sodium 14mg 6mg 0%
Vitamin B6 0.092mg 0.093mg 0%
Tryptophan 0.235mg 0.115mg 0%
Threonine 0.785mg 0.409mg 0%
Isoleucine 0.849mg 0.429mg 0%
Leucine 1.392mg 0.776mg 0%
Lysine 0.883mg 0.668mg 0%
Methionine 0.211mg 0.146mg 0%
Phenylalanine 0.835mg 0.526mg 0%
Valine 0.87mg 0.509mg 0%
Histidine 0.431mg 0.271mg 0%

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%

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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.