Beans vs Tofu
Nutrition comparison per 100 g serving
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Tofu wins in 17 out of 29 nutrient categories
Beans: 9
vs
Tofu: 17
(3 ties)
Overview
Vitamins
| Vitamin | Beans | Tofu | Winner |
|---|---|---|---|
| Choline, total | 13.5 MG | 28.8 MG | |
| Folate, total | 33 UG | 15 UG | |
| Niacin | 0.4 MG | 0.2 MG | |
| Pantothenic acid | 0 MG | 0.1 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0.0 UG | 0 UG | |
| Vitamin B-6 | 0.0 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 MG | 0.0 MG | |
| Vitamin K (phylloquinone) | 0 UG | 2.4 UG |
Minerals
| Mineral | Beans | Tofu | Winner |
|---|---|---|---|
| Calcium, Ca | 13 MG | 350 MG | |
| Copper, Cu | 0.1 MG | 0.2 MG | |
| Iron, Fe | 2.0 MG | 5.4 MG | |
| Magnesium, Mg | 37 MG | 30 MG | |
| Manganese, Mn | 0 MG | 0.6 MG | |
| Phosphorus, P | 88 MG | 97 MG | |
| Potassium, K | 408 MG | 121 MG | |
| Selenium, Se | 0.5 UG | 8.9 UG | |
| Sodium, Na | 2 MG | 7 MG | |
| Zinc, Zn | 0.5 MG | 0.8 MG |