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  6. Tofu vs. Bean raw

Tofu vs. Bean raw — In-Depth Nutrition Comparison

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How are tofu and bean raw different?

  • Tofu is richer in calcium, while bean raw is higher in folate, copper, fiber, vitamin B1, potassium, phosphorus, iron, vitamin B6, and magnesium.
  • Bean raw covers your daily need for folate, 124% more than tofu.
  • Tofu contains 6 times more calcium than bean raw. Tofu contains 683mg of calcium, while bean raw contains 113mg.
  • Bean raw has a higher glycemic index (33) than tofu (15).

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

Infographic

Tofu vs Bean raw 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
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%
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%
Contains more CalciumCalcium +504.4%
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%
~equal in Manganese ~1.148mg

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
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%
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%
Contains more Vitamin CVitamin C +3050%
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 FolateFolate +1710.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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/172475/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.