Beans vs Tofu
Nutrition comparison per 100 g serving
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Tofu wins in 17 out of 28 nutrient categories
Beans: 7
vs
Tofu: 17
(4 ties)
Overview
Vitamins
| Vitamin | Beans | Tofu | Winner |
|---|---|---|---|
| Folate, total | 65 UG | 92 UG | |
| Niacin | 0.1 MG | 1.2 MG | |
| Pantothenic acid | 0.2 MG | 0.4 MG | |
| Riboflavin | 0.0 MG | 0.3 MG | |
| Thiamin | 0.1 MG | 0.5 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.3 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0.7 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 0 MG | |
| Vitamin K (phylloquinone) | 2.9 UG | 0 UG |
Minerals
| Mineral | Beans | Tofu | Winner |
|---|---|---|---|
| Calcium, Ca | 73 MG | 2,134 MG | |
| Copper, Cu | 0.2 MG | 1.2 MG | |
| Iron, Fe | 3.0 MG | 9.7 MG | |
| Magnesium, Mg | 51 MG | 181 MG | |
| Manganese, Mn | 0.5 MG | 3.7 MG | |
| Phosphorus, P | 91 MG | 483 MG | |
| Potassium, K | 454 MG | 20 MG | |
| Selenium, Se | 1.6 UG | 54.3 UG | |
| Sodium, Na | 340 MG | 6 MG | |
| Zinc, Zn | 1.1 MG | 4.9 MG |