Tofu vs Beans
Nutrition comparison per 100 g serving
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Beans wins in 16 out of 29 nutrient categories
Tofu: 9
vs
Beans: 16
(4 ties)
Overview
Vitamins
| Vitamin | Tofu | Beans | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 35.2 MG | |
| Folate, total | 22 UG | 81 UG | |
| Niacin | 0.6 MG | 0.7 MG | |
| Pantothenic acid | 0.0 MG | 0.2 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.2 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0.3 MG | 1.8 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.9 MG | |
| Vitamin K (phylloquinone) | 0 UG | 3.5 UG |
Minerals
| Mineral | Tofu | Beans | Winner |
|---|---|---|---|
| Calcium, Ca | 345 MG | 62 MG | |
| Copper, Cu | 0.3 MG | 0.2 MG | |
| Iron, Fe | 2.8 MG | 2.5 MG | |
| Magnesium, Mg | 53 MG | 74 MG | |
| Manganese, Mn | 1.1 MG | 0.5 MG | |
| Phosphorus, P | 231 MG | 183 MG | |
| Potassium, K | 146 MG | 325 MG | |
| Selenium, Se | 16.8 UG | 1.3 UG | |
| Sodium, Na | 2 MG | 241 MG | |
| Zinc, Zn | 1.7 MG | 1.1 MG |