Mung Bean vs. Silken Tofu

Nutrition comparison of Mung Bean and Silken Tofu

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mung bean versus silken tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mung bean and silken tofu:

  • Both silken tofu and mung bean are high in calcium.
  • Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Mung bean is an excellent source of dietary fiber, iron, potassium and protein.
  • Silken tofu has 8.4 times less sugar than mung bean.
Detailed nutritional comparison of mung bean and silken tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.

Image of Mung Bean src
Image of Silken Tofu src

Calories and Carbs

calories

Mung bean is high in calories and silken tofu has 82% less calories than mung bean - silken tofu has 61 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, mung bean is lighter in protein, much heavier in carbs and much lighter in fat compared to silken tofu per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mung Bean Silken Tofu
Protein 27% 43%
Carbohydrates 70% 7%
Fat 3% 50%
Alcohol ~ ~

carbohydrates

Mung bean is high in carbohydrates and silken tofu has 98% less carbohydrates than mung bean - silken tofu has 1.2g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.

dietary fiber

Mung bean is an excellent source of dietary fiber and it has 80 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Silken tofu has 8.4 times less sugar than mung bean - silken tofu has 0.7g of sugar per 100 grams and mung bean has 6.6g of sugar.

Protein

protein

Mung bean is an excellent source of protein and it has 233% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Both silken tofu and mung bean are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

Vitamins

Vitamin C

Mung bean has 23 times more Vitamin C than silken tofu - silken tofu has 0.2mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.

Vitamin A

Mung bean has more Vitamin A than silken tofu - mung bean has 6ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.

Vitamin E

Silken tofu and mung bean contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

Vitamin K

Silken tofu and mung bean contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.

The B Vitamins

Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Mung Bean Silken Tofu
Thiamin 0.621 MG 0.047 MG
Riboflavin 0.233 MG 0.037 MG
Niacin 2.251 MG 0.535 MG
Pantothenic acid 1.91 MG 0.051 MG
Vitamin B6 0.382 MG 0.052 MG
Folate 625 UG 44 UG

Minerals

calcium

Both silken tofu and mung bean are high in calcium. Mung bean has 19% more calcium than silken tofu - silken tofu has 111mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Mung bean is an excellent source of iron and it has 507% more iron than silken tofu - silken tofu has 1.1mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Mung bean is an excellent source of potassium and it has 938% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and mung bean has 1246mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Mung Bean Silken Tofu
beta-carotene 68 UG 4 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than mung bean per 100 grams.

Mung Bean Silken Tofu
alpha linoleic acid 0.027 G 0.246 G
Total 0.027 G 0.246 G

omega 6s

Comparing omega-6 fatty acids, silken tofu has more linoleic acid than mung bean per 100 grams.

Mung Bean Silken Tofu
linoleic acid 0.357 G 1.835 G
Total 0.357 G 1.835 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: Mung Bean (Mung beans, mature seeds, raw) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .

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FAQ

Does silken tofu or mung bean contain more calories in 100 grams?
Mung bean is high in calories and silken tofu has 80% less calories than mung bean - silken tofu has 61 calories in 100g and mung bean has 347 calories.

Is silken tofu or mung bean better for protein?
Mung bean is a fantastic source of protein and it has 230% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and mung bean has 23.9g of protein.

Does silken tofu or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and silken tofu has 100% fewer carbohydrates than mung bean - silken tofu has 1.2g of carbs for 100g and mung bean has 62.6g of carbohydrates.

Does silken tofu or mung bean contain more calcium?
Both silken tofu and mung bean are high in calcium. Mung bean has 20% more calcium than silken tofu - silken tofu has 111mg of calcium in 100 grams and mung bean has 132mg of calcium.

Does silken tofu or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 510% more iron than silken tofu - silken tofu has 1.1mg of iron in 100 grams and mung bean has 6.7mg of iron.

Does silken tofu or mung bean contain more potassium?
Mung bean is a rich source of potassium and it has 940% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and mung bean has 1246mg of potassium.