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Beans vs Tofu

Nutrition comparison per 100 g serving

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Tofu wins in 13 out of 25 nutrient categories

Beans: 9 vs Tofu: 13 (3 ties)

Overview

Nutrient	Beans	Tofu	Winner
Calories	136 cal	145 cal
Protein	9.3 g	12.7 g
Carbs	24.5 g	4.4 g
Fat	0.5 g	10.0 g
Fiber	8.6 g	0.6 g
Sugar	0 g	0 g	Tie

Vitamins

Vitamin	Beans	Tofu	Winner
Folate, total	207 UG	22 UG
Niacin	0.5 MG	0.6 MG
Pantothenic acid	0.2 MG	0.0 MG
Riboflavin	0.1 MG	0.1 MG
Thiamin	0.2 MG	0.0 MG
Vitamin B-12	0 UG	0 UG	Tie
Vitamin B-6	0.1 MG	0.0 MG
Vitamin C, total ascorbic acid	0 MG	0.3 MG
Vitamin D (D2 + D3)	0 UG	0 UG	Tie

Mineral	Beans	Tofu	Winner
Calcium, Ca	50 MG	345 MG
Copper, Cu	0.2 MG	0.3 MG
Iron, Fe	2.1 MG	2.8 MG
Magnesium, Mg	50 MG	53 MG
Manganese, Mn	0.4 MG	1.1 MG
Phosphorus, P	135 MG	231 MG
Potassium, K	387 MG	146 MG
Selenium, Se	1.3 UG	16.8 UG
Sodium, Na	237 MG	2 MG
Zinc, Zn	1.1 MG	1.7 MG

Beans Nutrition Facts Tofu Nutrition Facts Compare Other Foods

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