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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: 9 (4 ties)

Overview

Nutrient	Tofu	Beans	Winner
Calories	83 cal	47 cal
Protein	10.0 g	1.8 g
Carbs	1.2 g	2.8 g
Fat	5.3 g	3.2 g
Fiber	1 g	0.1 g
Sugar	0 g	0 g	Tie

Vitamins

Vitamin	Tofu	Beans	Winner
Choline, total	33 MG	13.5 MG
Folate, total	9 UG	33 UG
Niacin	0.2 MG	0.4 MG
Pantothenic acid	0.8 MG	0 MG
Riboflavin	0.0 MG	0.1 MG
Thiamin	0.0 MG	0.1 MG
Vitamin A, RAE	0 UG	0 UG	Tie
Vitamin B-12	0 UG	0.0 UG
Vitamin B-6	0.1 MG	0.0 MG
Vitamin C, total ascorbic acid	0 MG	0 MG	Tie
Vitamin D (D2 + D3)	0 UG	0 UG	Tie
Vitamin E (alpha-tocopherol)	0.0 MG	0 MG
Vitamin K (phylloquinone)	2.8 UG	0 UG

Mineral	Tofu	Beans	Winner
Calcium, Ca	282 MG	13 MG
Copper, Cu	0.2 MG	0.1 MG
Iron, Fe	2.0 MG	2.0 MG
Magnesium, Mg	35 MG	37 MG
Manganese, Mn	0.7 MG	0 MG
Phosphorus, P	111 MG	88 MG
Potassium, K	130 MG	408 MG
Selenium, Se	13 UG	0.5 UG
Sodium, Na	4 MG	2 MG
Zinc, Zn	1.1 MG	0.5 MG

Tofu Nutrition Facts Beans Nutrition Facts Compare Other Foods

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