White beans vs. Tofu — In-Depth Nutrition Comparison
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What are the main differences between white beans and tofu?
- White beans is richer in fiber, iron, folate, and potassium, yet tofu is richer in calcium, selenium, manganese, phosphorus, and copper.
- Tofu's daily need coverage for calcium is 59% higher.
- White beans has 3 times more folate than tofu. White beans has 81µg of folate, while tofu has 29µg.
- White beans contains less saturated fat.
We used Beans, white, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.
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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.
| Contains more PotassiumPotassium | +136.7% |
| Contains more IronIron | +39.1% |
| Contains less SodiumSodium | -57.1% |
| 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% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +72.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +179.3% |
| Contains more CholineCholine | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +802.5% |
| Contains more OtherOther | +25% |
| Contains more ProteinProtein | +77.5% |
| Contains more FatsFats | +2391.4% |
| Contains more WaterWater | +10.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +6109.7% |
| Contains more Poly. FatPolyunsaturated fat | +3137.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 90mg | 683mg | 59% |
| Polyunsaturated fat | 0.152g | 4.921g | 32% |
| Selenium | 1.3µg | 17.4µg | 29% |
| Manganese | 0.636mg | 1.181mg | 24% |
| Fiber | 6.3g | 2.3g | 16% |
| Protein | 9.73g | 17.27g | 15% |
| Folate | 81µg | 29µg | 13% |
| Fats | 0.35g | 8.72g | 13% |
| Iron | 3.7mg | 2.66mg | 13% |
| Phosphorus | 113mg | 190mg | 11% |
| Copper | 0.287mg | 0.378mg | 10% |
| Potassium | 561mg | 237mg | 10% |
| Carbs | 25.09g | 2.78g | 7% |
| Choline | 35.1mg | 6% | |
| Vitamin E | 0.94mg | 6% | |
| Saturated fat | 0.091g | 1.261g | 5% |
| Monounsaturated fat | 0.031g | 1.925g | 5% |
| Vitamin B2 | 0.046mg | 0.102mg | 4% |
| Vitamin K | 3.5µg | 3% | |
| Vitamin B1 | 0.118mg | 0.158mg | 3% |
| Zinc | 1.38mg | 1.57mg | 2% |
| Vitamin B3 | 0.14mg | 0.381mg | 2% |
| Vitamin B5 | 0.229mg | 0.133mg | 2% |
| Magnesium | 63mg | 58mg | 1% |
| Calories | 139kcal | 144kcal | 0% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 18.79g | 0.48g | N/A |
| Sugar | 0.34g | N/A | |
| Sodium | 6mg | 14mg | 0% |
| Vitamin B6 | 0.093mg | 0.092mg | 0% |
| Tryptophan | 0.115mg | 0.235mg | 0% |
| Threonine | 0.409mg | 0.785mg | 0% |
| Isoleucine | 0.429mg | 0.849mg | 0% |
| Leucine | 0.776mg | 1.392mg | 0% |
| Lysine | 0.668mg | 0.883mg | 0% |
| Methionine | 0.146mg | 0.211mg | 0% |
| Phenylalanine | 0.526mg | 0.835mg | 0% |
| Valine | 0.509mg | 0.87mg | 0% |
| Histidine | 0.271mg | 0.431mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
9%
Minerals Daily Need Coverage Score
53%
87%
Comparison summary
Which food contains less Sodium?
White beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
White beans is lower in Saturated fat (difference - 1.17g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.34g)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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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.