Beans vs Tofu
Nutrition comparison per 100 g serving
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Beans wins in 19 out of 29 nutrient categories
Beans: 19
vs
Tofu: 6
(4 ties)
Overview
Vitamins
| Vitamin | Beans | Tofu | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 28.8 MG | |
| Folate, total | 444 UG | 15 UG | |
| Niacin | 2.0 MG | 0.2 MG | |
| Pantothenic acid | 0.9 MG | 0.1 MG | |
| Riboflavin | 0.2 MG | 0.1 MG | |
| Thiamin | 0.9 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.3 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0.1 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 0.0 MG | |
| Vitamin K (phylloquinone) | 5.6 UG | 2.4 UG |
Minerals
| Mineral | Beans | Tofu | Winner |
|---|---|---|---|
| Calcium, Ca | 160 MG | 350 MG | |
| Copper, Cu | 1 MG | 0.2 MG | |
| Iron, Fe | 8.7 MG | 5.4 MG | |
| Magnesium, Mg | 160 MG | 30 MG | |
| Manganese, Mn | 1 MG | 0.6 MG | |
| Phosphorus, P | 440 MG | 97 MG | |
| Potassium, K | 1,500 MG | 121 MG | |
| Selenium, Se | 3.2 UG | 8.9 UG | |
| Sodium, Na | 9 MG | 7 MG | |
| Zinc, Zn | 2.2 MG | 0.8 MG |