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Tofu vs Beans

Nutrition comparison per 100 g serving

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Tofu wins in 15 out of 25 nutrient categories

Tofu: 15 vs Beans: 7 (3 ties)

Overview

Nutrient	Tofu	Beans	Winner
Calories	145 cal	114 cal
Protein	12.7 g	7.0 g
Carbs	4.4 g	20.2 g
Fat	10.0 g	0.9 g
Fiber	0.6 g	5.5 g
Sugar	0 g	0 g	Tie

Vitamins

Vitamin	Tofu	Beans	Winner
Folate, total	22 UG	24 UG
Niacin	0.6 MG	0.3 MG
Pantothenic acid	0.0 MG	0 MG
Riboflavin	0.1 MG	0.0 MG
Thiamin	0.0 MG	0.1 MG
Vitamin B-12	0 UG	0 UG	Tie
Vitamin B-6	0.0 MG	0 MG
Vitamin C, total ascorbic acid	0.3 MG	0.1 MG
Vitamin D (D2 + D3)	0 UG	0 UG	Tie

Mineral	Tofu	Beans	Winner
Calcium, Ca	345 MG	63 MG
Copper, Cu	0.3 MG	0.3 MG
Iron, Fe	2.8 MG	1.3 MG
Magnesium, Mg	53 MG	32 MG
Manganese, Mn	1.1 MG	0.4 MG
Phosphorus, P	231 MG	101 MG
Potassium, K	146 MG	274 MG
Selenium, Se	16.8 UG	0 UG
Sodium, Na	2 MG	239 MG
Zinc, Zn	1.7 MG	0.6 MG

Tofu Nutrition Facts Beans Nutrition Facts Compare Other Foods

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