Fava Bean vs. Tofu
Nutrition comparison of Cooked Fava Bean and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
fava bean
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fava bean and tofu:
- Fava bean has more niacin, pantothenic acid and folate.
- Fava bean is a great source of potassium.
- Fava bean is an excellent source of dietary fiber.
- Tofu has 9.5 times less carbohydrates than fava bean.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Fava Bean (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fava bean is high in calories and tofu has 31% less calories than fava bean - tofu has 76 calories per 100 grams and fava bean has 110 calories.
For macronutrient ratios, fava bean is lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Fava bean has a macronutrient ratio of 27:70:3 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fava Bean | Tofu | |
|---|---|---|
| Protein | 27% | 39% |
| Carbohydrates | 70% | 9% |
| Fat | 3% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 9.5 times less carbohydrates than fava bean - tofu has 1.9g of total carbs per 100 grams and fava bean has 19.7g of carbohydrates.
dietary fiber
Fava bean is an excellent source of dietary fiber and it has 17 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and fava bean has 5.4g of dietary fiber.
sugar
Tofu and fava bean contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and fava bean has 1.8g of sugar.
Protein
protein
Tofu and fava bean contain similar amounts of protein - tofu has 8.1g of protein per 100 grams and fava bean has 7.6g of protein.
Fat
saturated fat
Both tofu and fava bean are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and fava bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Tofu and fava bean contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and fava bean has 0.3mg of Vitamin C.
Vitamin A
Fava bean and tofu contain similar amounts of Vitamin A - fava bean has 1ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and fava bean contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and fava bean has 0.02mg of Vitamin E.
Vitamin K
Tofu and fava bean contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and fava bean has 2.9ug of Vitamin K.
The B Vitamins
Fava bean has more niacin, pantothenic acid and folate. Both fava bean and tofu contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Fava Bean | Tofu | |
|---|---|---|
| Thiamin | 0.097 MG | 0.081 MG |
| Riboflavin | 0.089 MG | 0.052 MG |
| Niacin | 0.711 MG | 0.195 MG |
| Pantothenic acid | 0.157 MG | 0.068 MG |
| Vitamin B6 | 0.072 MG | 0.047 MG |
| Folate | 104 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 872% more calcium than fava bean - tofu has 350mg of calcium per 100 grams and fava bean has 36mg of calcium.
iron
Tofu is an excellent source of iron and it has 257% more iron than fava bean - tofu has 5.4mg of iron per 100 grams and fava bean has 1.5mg of iron.
potassium
Fava bean is a great source of potassium and it has 121% more potassium than tofu - tofu has 121mg of potassium per 100 grams and fava bean has 268mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than fava bean per 100 grams.
| Fava Bean | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.012 G | 0.319 G |
| Total | 0.012 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than fava bean per 100 grams.
| Fava Bean | Tofu | |
|---|---|---|
| linoleic acid | 0.152 G | 2.38 G |
| Total | 0.152 G | 2.38 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.
Cooked Fava Bean g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 tofu or fava bean contain more calories in 100 grams?Fava bean is high in calories and tofu has 30% less calories than fava bean - tofu has 76 calories in 100g and fava bean has 110 calories.
Is tofu or fava bean better for protein?
Tofu and fava bean contain similar amounts of protein - tofu has 8.1g of protein per 100 grams and fava bean has 7.6g of protein.
Does tofu or fava bean have more carbohydrates?
By weight, tofu has 9.5 times fewer carbohydrates than fava bean - tofu has 1.9g of carbs for 100g and fava bean has 19.7g of carbohydrates.
Does tofu or fava bean contain more calcium?
Tofu is a rich source of calcium and it has 870% more calcium than fava bean - tofu has 350mg of calcium in 100 grams and fava bean has 36mg of calcium.
Does tofu or fava bean contain more iron?
Tofu is an abundant source of iron and it has 260% more iron than fava bean - tofu has 5.4mg of iron in 100 grams and fava bean has 1.5mg of iron.