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  6. White beans vs. Tofu

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.

Infographic

White beans vs Tofu 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.
White beans
White beans
4
:
6
Tofu
Tofu
Contains more Iron +39.1%
Contains more Potassium +136.7%
Contains less Sodium -57.1%
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%
Equal in Magnesium - 58
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +39.1%
Contains more Potassium +136.7%
Contains less Sodium -57.1%
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%
Equal in Magnesium - 58

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.
White beans
White beans
5
:
5
Tofu
Tofu
Contains more Vitamin B5 +72.2%
Contains more Folate +179.3%
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%
Equal in Vitamin B6 - 0.092
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%
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%
Contains more Vitamin B5 +72.2%
Contains more Folate +179.3%
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%
Equal in Vitamin B6 - 0.092

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
2
:
3
Tofu
Tofu
Contains more Carbs +802.5%
Contains more Other +25%
Contains more Protein +77.5%
Contains more Fats +2391.4%
Contains more Water +10.7%
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
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
Contains more Carbs +802.5%
Contains more Other +25%
Contains more Protein +77.5%
Contains more Fats +2391.4%
Contains more Water +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Tofu
Tofu
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +6109.7%
Contains more Polyunsaturated fat +3137.5%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +6109.7%
Contains more Polyunsaturated 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.
White beans Tofu
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 White beans Tofu Opinion
Net carbs 18.79g 0.48g White beans
Protein 9.73g 17.27g Tofu
Fats 0.35g 8.72g Tofu
Carbs 25.09g 2.78g White beans
Calories 139kcal 144kcal Tofu
Sugar 0.34g Tofu
Fiber 6.3g 2.3g White beans
Calcium 90mg 683mg Tofu
Iron 3.7mg 2.66mg White beans
Magnesium 63mg 58mg White beans
Phosphorus 113mg 190mg Tofu
Potassium 561mg 237mg White beans
Sodium 6mg 14mg White beans
Zinc 1.38mg 1.57mg Tofu
Copper 0.287mg 0.378mg Tofu
Manganese 0.636mg 1.181mg Tofu
Selenium 1.3µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.94mg White beans
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.118mg 0.158mg Tofu
Vitamin B2 0.046mg 0.102mg Tofu
Vitamin B3 0.14mg 0.381mg Tofu
Vitamin B5 0.229mg 0.133mg White beans
Vitamin B6 0.093mg 0.092mg White beans
Folate 81µg 29µg White beans
Vitamin K 3.5µg White beans
Tryptophan 0.115mg 0.235mg Tofu
Threonine 0.409mg 0.785mg Tofu
Isoleucine 0.429mg 0.849mg Tofu
Leucine 0.776mg 1.392mg Tofu
Lysine 0.668mg 0.883mg Tofu
Methionine 0.146mg 0.211mg Tofu
Phenylalanine 0.526mg 0.835mg Tofu
Valine 0.509mg 0.87mg Tofu
Histidine 0.271mg 0.431mg Tofu
Saturated Fat 0.091g 1.261g White beans
Monounsaturated Fat 0.031g 1.925g Tofu
Polyunsaturated fat 0.152g 4.921g Tofu

Which food is preferable for your diet?

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

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.