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

Bean raw vs. Tofu — In-Depth Nutrition Comparison

Compare

How are bean raw and tofu different?

  • Bean raw is richer in folate, copper, fiber, vitamin B1, potassium, phosphorus, iron, vitamin B6, and magnesium, while tofu is higher in calcium.
  • Bean raw covers your daily need for folate, 124% more than tofu.
  • Bean raw contains 7 times more fiber than tofu. Bean raw contains 15.5g of fiber, while tofu contains 2.3g.
  • Bean raw has a higher glycemic index (33) than tofu (15).

Beans, pinto, mature seeds, raw and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Tofu
Tofu
1
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 MagnesiumMagnesium +203.4%
Contains more PotassiumPotassium +487.8%
Contains more IronIron +90.6%
Contains more CopperCopper +136.2%
Contains more ZincZinc +45.2%
Contains more PhosphorusPhosphorus +116.3%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +60.3%
Contains more CalciumCalcium +504.4%
~equal in Manganese ~1.181mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Tofu
Tofu
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin CVitamin C +3050%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +351.3%
Contains more Vitamin B2Vitamin B2 +107.8%
Contains more Vitamin B3Vitamin B3 +208.1%
Contains more Vitamin B5Vitamin B5 +490.2%
Contains more Vitamin B6Vitamin B6 +415.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1710.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Tofu DV% diff.
Folate 525µg 29µg 124%
Calcium 113mg 683mg 57%
Copper 0.893mg 0.378mg 57%
Fiber 15.5g 2.3g 53%
Vitamin B1 0.713mg 0.158mg 46%
Potassium 1393mg 237mg 34%
Phosphorus 411mg 190mg 32%
Iron 5.07mg 2.66mg 30%
Polyunsaturated fat 0.407g 4.921g 30%
Vitamin B6 0.474mg 0.092mg 29%
Magnesium 176mg 58mg 28%
Carbs 62.55g 2.78g 20%
Selenium 27.9µg 17.4µg 19%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.133mg 13%
Fats 1.23g 8.72g 12%
Choline 66.2mg 12%
Calories 347kcal 144kcal 10%
Protein 21.42g 17.27g 8%
Vitamin B2 0.212mg 0.102mg 8%
Vitamin C 6.3mg 0.2mg 7%
Zinc 2.28mg 1.57mg 6%
Vitamin B3 1.174mg 0.381mg 5%
Vitamin K 5.6µg 5%
Saturated fat 0.235g 1.261g 5%
Monounsaturated fat 0.229g 1.925g 4%
Vitamin E 0.21mg 1%
Manganese 1.148mg 1.181mg 1%
Protein per 100 calories 6.2g 12g N/A
Calories per 10 g protein 162kcal 83kcal N/A
Weight per 100 calories 29g 69g N/A
Unsaturated / Saturated Fat ratio 2.7 5.4 N/A
Net carbs 47.05g 0.48g N/A
Sugar 2.11g N/A
Sodium 12mg 14mg 0%
Tryptophan 0.237mg 0.235mg 0%
Threonine 0.81mg 0.785mg 0%
Isoleucine 0.871mg 0.849mg 0%
Leucine 1.558mg 1.392mg 0%
Lysine 1.356mg 0.883mg 0%
Methionine 0.259mg 0.211mg 0%
Phenylalanine 1.095mg 0.835mg 0%
Valine 0.998mg 0.87mg 0%
Histidine 0.556mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Tofu
Tofu
2
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 ProteinProtein +24%
Contains more CarbsCarbs +2150%
Contains more OtherOther +147.9%
Contains more FatsFats +608.9%
Contains more WaterWater +516.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -81.4%
Contains more Mono. FatMonounsaturated fat +740.6%
Contains more Poly. FatPolyunsaturated fat +1109.1%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.