Beans vs Tofu
Nutrition comparison per 100 g serving
Ad 468x60
Beans wins in 15 out of 29 nutrient categories
Beans: 15
vs
Tofu: 11
(3 ties)
Overview
Vitamins
| Vitamin | Beans | Tofu | Winner |
|---|---|---|---|
| Choline, total | 39.2 MG | 33 MG | |
| Folate, total | 15 UG | 9 UG | |
| Niacin | 0.5 MG | 0.2 MG | |
| Pantothenic acid | 0.4 MG | 0.8 MG | |
| Riboflavin | 0.0 MG | 0.0 MG | |
| Thiamin | 0.1 MG | 0.0 MG | |
| Vitamin A, RAE | 4 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 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0.0 MG | |
| Vitamin K (phylloquinone) | 0.5 UG | 2.8 UG |
Minerals
| Mineral | Beans | Tofu | Winner |
|---|---|---|---|
| Calcium, Ca | 56 MG | 282 MG | |
| Copper, Cu | 0.2 MG | 0.2 MG | |
| Iron, Fe | 3.2 MG | 2.0 MG | |
| Magnesium, Mg | 34 MG | 35 MG | |
| Manganese, Mn | 0.3 MG | 0.7 MG | |
| Phosphorus, P | 116 MG | 111 MG | |
| Potassium, K | 295 MG | 130 MG | |
| Selenium, Se | 4.7 UG | 13 UG | |
| Sodium, Na | 437 MG | 4 MG | |
| Zinc, Zn | 5.5 MG | 1.1 MG |