Beans vs Tofu
Nutrition comparison per 100 g serving
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Tofu wins in 14 out of 29 nutrient categories
Beans: 12
vs
Tofu: 14
(3 ties)
Overview
Vitamins
| Vitamin | Beans | Tofu | Winner |
|---|---|---|---|
| Choline, total | 30.8 MG | 0 MG | |
| Folate, total | 24 UG | 27 UG | |
| Niacin | 0.4 MG | 0.1 MG | |
| Pantothenic acid | 0 MG | 0.1 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.2 MG | 0.2 MG | |
| Vitamin A, RAE | 5 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 3.1 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 0 MG | |
| Vitamin K (phylloquinone) | 0.8 UG | 0 UG |
Minerals
| Mineral | Beans | Tofu | Winner |
|---|---|---|---|
| Calcium, Ca | 50 MG | 961 MG | |
| Copper, Cu | 0.2 MG | 0.4 MG | |
| Iron, Fe | 0.3 MG | 4.9 MG | |
| Magnesium, Mg | 32 MG | 95 MG | |
| Manganese, Mn | 0 MG | 1.5 MG | |
| Phosphorus, P | 104 MG | 287 MG | |
| Potassium, K | 296 MG | 146 MG | |
| Selenium, Se | 4.5 UG | 28.5 UG | |
| Sodium, Na | 1 MG | 16 MG | |
| Zinc, Zn | 1.4 MG | 2.0 MG |