Tofu vs Beans
Nutrition comparison per 100 g serving
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Tofu wins in 16 out of 29 nutrient categories
Tofu: 16
vs
Beans: 8
(5 ties)
Overview
Vitamins
| Vitamin | Tofu | Beans | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 20.8 MG | |
| Folate, total | 92 UG | 24 UG | |
| Niacin | 1.2 MG | 0.3 MG | |
| Pantothenic acid | 0.4 MG | 0.1 MG | |
| Riboflavin | 0.3 MG | 0.0 MG | |
| Thiamin | 0.5 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.3 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0.7 MG | 0.7 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.6 MG | |
| Vitamin K (phylloquinone) | 0 UG | 2.1 UG |
Minerals
| Mineral | Tofu | Beans | Winner |
|---|---|---|---|
| Calcium, Ca | 2,134 MG | 47 MG | |
| Copper, Cu | 1.2 MG | 0.2 MG | |
| Iron, Fe | 9.7 MG | 1.5 MG | |
| Magnesium, Mg | 181 MG | 33 MG | |
| Manganese, Mn | 3.7 MG | 0.3 MG | |
| Phosphorus, P | 483 MG | 92 MG | |
| Potassium, K | 20 MG | 276 MG | |
| Selenium, Se | 54.3 UG | 3.7 UG | |
| Sodium, Na | 6 MG | 146 MG | |
| Zinc, Zn | 4.9 MG | 0.6 MG |