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, and folate, yet tofu is richer in calcium, selenium, manganese, protein, fats, 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.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

White beans

Tofu

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%

~equal in Magnesium ~58mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

White beans

Tofu

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+72.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+179.3%

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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B6 ~0.092mg

~equal in Vitamin B12 ~0µg

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%
Fats	0.35g	8.72g	13%
Iron	3.7mg	2.66mg	13%
Folate	81µg	29µg	13%
Phosphorus	113mg	190mg	11%
Potassium	561mg	237mg	10%
Copper	0.287mg	0.378mg	10%
Carbs	25.09g	2.78g	7%
Vitamin E	0.94mg		6%
Choline	35.1mg		6%
Saturated fat	0.091g	1.261g	5%
Monounsaturated fat	0.031g	1.925g	5%
Vitamin B2	0.046mg	0.102mg	4%
Vitamin B1	0.118mg	0.158mg	3%
Vitamin K	3.5µg		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%
Protein per 100 calories	7g	12g	N/A
Calories per 10 g protein	143kcal	83kcal	N/A
Weight per 100 calories	72g	69g	N/A
Unsaturated / Saturated Fat ratio	2	5.4	N/A
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%