Tofu vs Beans
Nutrition comparison per 100 g serving
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Tofu wins in 15 out of 29 nutrient categories
Tofu: 15
vs
Beans: 11
(3 ties)
Overview
Vitamins
| Vitamin | Tofu | Beans | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 31.5 MG | |
| Folate, total | 29 UG | 12 UG | |
| Niacin | 0.4 MG | 0.4 MG | |
| Pantothenic acid | 0.1 MG | 0.2 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.2 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 5 UG | |
| 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 | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.2 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0.8 UG |
Minerals
| Mineral | Tofu | Beans | Winner |
|---|---|---|---|
| Calcium, Ca | 683 MG | 34 MG | |
| Copper, Cu | 0.4 MG | 0.1 MG | |
| Iron, Fe | 2.7 MG | 1.2 MG | |
| Magnesium, Mg | 58 MG | 27 MG | |
| Manganese, Mn | 1.2 MG | 0.1 MG | |
| Phosphorus, P | 190 MG | 74 MG | |
| Potassium, K | 237 MG | 224 MG | |
| Selenium, Se | 17.4 UG | 5 UG | |
| Sodium, Na | 14 MG | 343 MG | |
| Zinc, Zn | 1.6 MG | 2.3 MG |