Beans vs Tofu
Nutrition comparison per 100 g serving
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Beans wins in 15 out of 29 nutrient categories
Beans: 15
vs
Tofu: 10
(4 ties)
Overview
Vitamins
| Vitamin | Beans | Tofu | Winner |
|---|---|---|---|
| Choline, total | 30.5 MG | 0 MG | |
| Folate, total | 130 UG | 29 UG | |
| Niacin | 0.6 MG | 0.4 MG | |
| Pantothenic acid | 0.2 MG | 0.1 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.2 MG | 0.2 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 1.2 MG | 0.2 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0 MG | |
| Vitamin K (phylloquinone) | 8.4 UG | 0 UG |
Minerals
| Mineral | Beans | Tofu | Winner |
|---|---|---|---|
| Calcium, Ca | 28 MG | 1,229 MG | |
| Copper, Cu | 0.2 MG | 0.4 MG | |
| Iron, Fe | 2.9 MG | 2.0 MG | |
| Magnesium, Mg | 45 MG | 58 MG | |
| Manganese, Mn | 0.5 MG | 1.2 MG | |
| Phosphorus, P | 142 MG | 73 MG | |
| Potassium, K | 403 MG | 75 MG | |
| Selenium, Se | 1.2 UG | 17.3 UG | |
| Sodium, Na | 238 MG | 2,873 MG | |
| Zinc, Zn | 1.1 MG | 1.6 MG |