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Tofu vs Beans

Nutrition comparison per 100 g serving

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Beans wins in 15 out of 26 nutrient categories

Tofu: 6 vs Beans: 15 (5 ties)

Overview

Nutrient	Tofu	Beans	Winner
Calories	270 cal	336 cal
Protein	18.8 g	21.1 g
Carbs	8.9 g	62.3 g
Fat	20.2 g	1.2 g
Fiber	3.9 g	24.9 g
Sugar	0 g	0 g	Tie

Vitamins

Vitamin	Tofu	Beans	Winner
Folate, total	27 UG	386 UG
Niacin	0.1 MG	1.3 MG
Pantothenic acid	0.1 MG	0.7 MG
Riboflavin	0.1 MG	0.2 MG
Thiamin	0.2 MG	0.7 MG
Vitamin A, RAE	0 UG	0 UG	Tie
Vitamin B-12	0 UG	0 UG	Tie
Vitamin B-6	0.1 MG	0.4 MG
Vitamin C, total ascorbic acid	0 MG	0 MG	Tie
Vitamin D (D2 + D3)	0 UG	0 UG	Tie

Mineral	Tofu	Beans	Winner
Calcium, Ca	961 MG	173 MG
Copper, Cu	0.4 MG	0.6 MG
Iron, Fe	4.9 MG	7.7 MG
Magnesium, Mg	95 MG	183 MG
Manganese, Mn	1.5 MG	1.3 MG
Phosphorus, P	287 MG	445 MG
Potassium, K	146 MG	1,542 MG
Selenium, Se	28.5 UG	12.8 UG
Sodium, Na	16 MG	12 MG
Zinc, Zn	2.0 MG	2.8 MG

Tofu Nutrition Facts Beans Nutrition Facts Compare Other Foods

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