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Tofu vs Beans

Nutrition comparison per 100 g serving

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Beans wins in 19 out of 29 nutrient categories

Tofu: 6 vs Beans: 19 (4 ties)

Overview

Nutrient	Tofu	Beans	Winner
Calories	78 cal	144 cal
Protein	9.0 g	9.2 g
Carbs	2.9 g	25.3 g
Fat	4.2 g	1.1 g
Fiber	0.9 g	10.4 g
Sugar	0 g	0 g	Tie

Vitamins

Vitamin	Tofu	Beans	Winner
Choline, total	28.1 MG	35.2 MG
Folate, total	19 UG	81 UG
Niacin	0.1 MG	0.7 MG
Pantothenic acid	0.1 MG	0.2 MG
Riboflavin	0.1 MG	0.1 MG
Thiamin	0.1 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	0.2 MG	1.8 MG
Vitamin D (D2 + D3)	0 UG	0 UG	Tie
Vitamin E (alpha-tocopherol)	0.0 MG	0.9 MG
Vitamin K (phylloquinone)	2.4 UG	3.5 UG

Mineral	Tofu	Beans	Winner
Calcium, Ca	201 MG	62 MG
Copper, Cu	0.2 MG	0.2 MG
Iron, Fe	1.6 MG	2.5 MG
Magnesium, Mg	37 MG	74 MG
Manganese, Mn	0.6 MG	0.5 MG
Phosphorus, P	121 MG	183 MG
Potassium, K	148 MG	325 MG
Selenium, Se	9.9 UG	1.3 UG
Sodium, Na	12 MG	241 MG
Zinc, Zn	0.8 MG	1.1 MG

Tofu Nutrition Facts Beans Nutrition Facts Compare Other Foods

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