Tofu vs. Green Bean
Nutrition comparison of Tofu and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and green bean:
- Green bean has 59% less calories than tofu.
- Green bean has more niacin, pantothenic acid and Vitamin B6.
- Green bean is a great source of Vitamin C, dietary fiber and potassium.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean has 59% less calories than tofu - green bean has 31 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is heavier in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Tofu has a macronutrient ratio of 39:9:52 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Green Bean | |
|---|---|---|
| Protein | 39% | 20% |
| Carbohydrates | 9% | 76% |
| Fat | 52% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and tofu contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Green bean is a great source of dietary fiber and it has 800% more dietary fiber than tofu - green bean has 2.7g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Green bean and tofu contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 342% more protein than green bean - green bean has 1.8g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both green bean and tofu are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 121 times more Vitamin C than tofu - green bean has 12.2mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Green bean has more Vitamin A than tofu - green bean has 35ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Green bean and tofu contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Green bean has 16 times more Vitamin K than tofu - green bean has 43ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Green bean has more niacin, pantothenic acid and Vitamin B6. Both tofu and green bean contain significant amounts of thiamin, riboflavin and folate.
| Tofu | Green Bean | |
|---|---|---|
| Thiamin | 0.081 MG | 0.082 MG |
| Riboflavin | 0.052 MG | 0.104 MG |
| Niacin | 0.195 MG | 0.734 MG |
| Pantothenic acid | 0.068 MG | 0.225 MG |
| Vitamin B6 | 0.047 MG | 0.141 MG |
| Folate | 15 UG | 33 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 846% more calcium than green bean - green bean has 37mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 420% more iron than green bean - green bean has 1mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Green bean is a great source of potassium and it has 74% more potassium than tofu - green bean has 211mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Tofu | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.069 G |
| Total | 0.319 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than green bean per 100 grams.
| Tofu | Green Bean | |
|---|---|---|
| linoleic acid | 2.38 G | 0.044 G |
| Total | 2.38 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Green Bean (Beans, snap, green, raw) .
Tofu g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does green bean or tofu contain more calories in 100 grams?Green bean has 60% less calories than tofu - green bean has 31 calories in 100g and tofu has 76 calories.
Is green bean or tofu better for protein?
Tofu is a great source of protein and it has 340% more protein than green bean - green bean has 1.8g of protein per 100 grams and tofu has 8.1g of protein.
Does green bean or tofu have more carbohydrates?
By weight, green bean and tofu contain similar amounts of carbs - green bean has 7g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does green bean or tofu contain more calcium?
Tofu is a rich source of calcium and it has 850% more calcium than green bean - green bean has 37mg of calcium in 100 grams and tofu has 350mg of calcium.
Does green bean or tofu contain more iron?
Tofu is an abundant source of iron and it has 420% more iron than green bean - green bean has 1mg of iron in 100 grams and tofu has 5.4mg of iron.