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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

Nutrient	Beans	Tofu	Winner
Calories	140 cal	270 cal
Protein	8.2 g	18.8 g
Carbs	26.1 g	8.9 g
Fat	0.6 g	20.2 g
Fiber	10.5 g	3.9 g
Sugar	0 g	0 g	Tie

Vitamins

Vitamin	Beans	Tofu	Winner
Choline, total	44.7 MG	0 MG
Folate, total	140 UG	27 UG
Niacin	0.6 MG	0.1 MG
Pantothenic acid	0.3 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	0.9 MG	0 MG
Vitamin D (D2 + D3)	0 UG	0 UG	Tie
Vitamin E (alpha-tocopherol)	0.0 MG	0 MG
Vitamin K (phylloquinone)	0.6 UG	0 UG

Mineral	Beans	Tofu	Winner
Calcium, Ca	69 MG	961 MG
Copper, Cu	0.2 MG	0.4 MG
Iron, Fe	2.4 MG	4.9 MG
Magnesium, Mg	53 MG	95 MG
Manganese, Mn	0.5 MG	1.5 MG
Phosphorus, P	144 MG	287 MG
Potassium, K	389 MG	146 MG
Selenium, Se	2.9 UG	28.5 UG
Sodium, Na	237 MG	16 MG
Zinc, Zn	1.0 MG	2.0 MG

Beans Nutrition Facts Tofu Nutrition Facts Compare Other Foods

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