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  6. Tofu vs. Adzuki bean

Tofu vs. Adzuki bean — In-Depth Nutrition Comparison

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How are tofu and adzuki beans different?

  • Tofu is higher in iron, calcium, and selenium; however, adzuki beans are richer in fiber, folate, potassium, copper, phosphorus, zinc, and vitamin B5.
  • Daily need coverage for iron for tofu is 42% higher.
  • Tofu contains 13 times more calcium than adzuki beans. While tofu contains 350mg of calcium, adzuki beans contain only 28mg.
  • Tofu has a lower glycemic index (15) than adzuki beans (29).

Tofu, raw, regular, prepared with calcium sulfate and Beans, adzuki, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Tofu vs Adzuki bean 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.
Tofu
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more CalciumCalcium +1150%
Contains more IronIron +168%
Contains less SodiumSodium -12.5%
Contains more SeleniumSelenium +641.7%
Contains more MagnesiumMagnesium +73.3%
Contains more PotassiumPotassium +339.7%
Contains more CopperCopper +54.4%
Contains more ZincZinc +121.3%
Contains more PhosphorusPhosphorus +73.2%
~equal in Manganese ~0.573mg

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.
Tofu
Tofu
3
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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
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% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B3Vitamin B3 +267.7%
Contains more Vitamin B5Vitamin B5 +532.4%
Contains more Vitamin B6Vitamin B6 +104.3%
Contains more FolateFolate +706.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Adzuki bean DV% diff.
Iron 5.36mg 2mg 42%
Calcium 350mg 28mg 32%
Fiber 0.3g 7.3g 28%
Folate 15µg 121µg 27%
Polyunsaturated fat 2.699g 0.021g 18%
Selenium 8.9µg 1.2µg 14%
Potassium 121mg 532mg 12%
Copper 0.193mg 0.298mg 12%
Phosphorus 97mg 168mg 10%
Zinc 0.8mg 1.77mg 9%
Carbs 1.87g 24.77g 8%
Fats 4.78g 0.1g 7%
Vitamin B5 0.068mg 0.43mg 7%
Magnesium 30mg 52mg 5%
Choline 28.8mg 5%
Vitamin B6 0.047mg 0.096mg 4%
Calories 76kcal 128kcal 3%
Vitamin B1 0.081mg 0.115mg 3%
Vitamin B3 0.195mg 0.717mg 3%
Saturated fat 0.691g 0.036g 3%
Monounsaturated fat 1.056g 0.009g 3%
Vitamin K 2.4µg 2%
Protein 8.08g 7.52g 1%
Manganese 0.605mg 0.573mg 1%
Vitamin B2 0.052mg 0.064mg 1%
Protein per 100 calories 11g 5.9g N/A
Calories per 10 g protein 94kcal 170kcal N/A
Weight per 100 calories 132g 78g N/A
Unsaturated / Saturated Fat ratio 5.4 0.83 N/A
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 17.47g N/A
Sugar 0.62g N/A
Sodium 7mg 8mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.072mg 0%
Threonine 0.402mg 0.255mg 0%
Isoleucine 0.435mg 0.3mg 0%
Leucine 0.713mg 0.632mg 0%
Lysine 0.452mg 0.567mg 0%
Methionine 0.108mg 0.079mg 0%
Phenylalanine 0.428mg 0.398mg 0%
Valine 0.446mg 0.387mg 0%
Histidine 0.221mg 0.198mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more FatsFats +4680%
Contains more WaterWater +27.5%
Contains more CarbsCarbs +1224.6%
Contains more OtherOther +83.3%
~equal in Protein ~7.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated fat +11633.3%
Contains more Poly. FatPolyunsaturated fat +12752.4%
Contains less Sat. FatSaturated fat -94.8%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.