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Tofu vs Beans

Nutrition comparison per 100 g serving

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Beans wins in 13 out of 29 nutrient categories

Tofu: 11 vs Beans: 13 (5 ties)

Overview

Nutrient	Tofu	Beans	Winner
Calories	61 cal	129 cal
Protein	7.2 g	7.1 g
Carbs	1.2 g	24.0 g
Fat	3.7 g	0.8 g
Fiber	0.2 g	9.4 g
Sugar	0 g	0 g	Tie

Vitamins

Vitamin	Tofu	Beans	Winner
Choline, total	27.4 MG	0 MG
Folate, total	44 UG	75 UG
Niacin	0.5 MG	0.5 MG
Pantothenic acid	0.1 MG	0.2 MG
Riboflavin	0.0 MG	0.1 MG
Thiamin	0.0 MG	0.1 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	1.2 MG
Vitamin D (D2 + D3)	0 UG	0 UG	Tie
Vitamin E (alpha-tocopherol)	0.0 MG	0 MG
Vitamin K (phylloquinone)	2 UG	0 UG

Mineral	Tofu	Beans	Winner
Calcium, Ca	111 MG	63 MG
Copper, Cu	0.2 MG	0.1 MG
Iron, Fe	1.1 MG	1.1 MG
Magnesium, Mg	27 MG	56 MG
Manganese, Mn	0.4 MG	0.4 MG
Phosphorus, P	92 MG	102 MG
Potassium, K	120 MG	370 MG
Selenium, Se	8.9 UG	1.2 UG
Sodium, Na	8 MG	242 MG
Zinc, Zn	0.6 MG	0.6 MG	Tie

Tofu Nutrition Facts Beans Nutrition Facts Compare Other Foods

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