Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. White beans
  5. Compare
  6. White beans vs. Tofu

White beans vs. Tofu — In-Depth Nutrition Comparison

Compare

What are the main differences between white beans and tofu?

  • White beans is richer in fiber, folate, iron, 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.
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%
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%
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

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.
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%
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%
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%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.092mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Tofu 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
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
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +6109.7%
Contains more Poly. FatPolyunsaturated fat +3137.5%

People also compare

White beans
White beans vs Fava beans raw
Fava beans raw
White beans
White beans vs Mothbeans raw
Mothbeans raw
White beans
White beans vs Mung beans
Mung beans
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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.