Mung Bean vs. Tofu
Nutrition comparison of Mung Bean and 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
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and tofu:
- Both tofu and mung bean are high in calcium, iron and protein.
- Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mung bean is an excellent source of dietary fiber and potassium.
- Tofu has 9.6 times less sugar than mung bean.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mung bean is high in calories and tofu has 78% less calories than mung bean - tofu has 76 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 tofu per calorie. Mung 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:
| Mung Bean | Tofu | |
|---|---|---|
| Protein | 27% | 39% |
| Carbohydrates | 70% | 9% |
| Fat | 3% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and tofu has 97% less carbohydrates than mung bean - tofu has 1.9g 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 53 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Tofu has 9.6 times less sugar than mung bean - tofu has 0.62g of sugar per 100 grams and mung bean has 6.6g of sugar.
Protein
protein
Both tofu and mung bean are high in protein. Mung bean has 195% more protein than tofu - tofu has 8.1g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both tofu and mung bean are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Mung bean has 47 times more Vitamin C than tofu - tofu has 0.1mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Mung bean has more Vitamin A than tofu - mung bean has 6ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and mung bean contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Tofu and mung bean contain similar amounts of Vitamin K - tofu has 2.4ug 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 | Tofu | |
|---|---|---|
| Thiamin | 0.621 MG | 0.081 MG |
| Riboflavin | 0.233 MG | 0.052 MG |
| Niacin | 2.251 MG | 0.195 MG |
| Pantothenic acid | 1.91 MG | 0.068 MG |
| Vitamin B6 | 0.382 MG | 0.047 MG |
| Folate | 625 UG | 15 UG |
Minerals
calcium
Both tofu and mung bean are high in calcium. Tofu has 165% more calcium than mung bean - tofu has 350mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Both tofu and mung bean are high in iron. Mung bean has 26% more iron than tofu - tofu has 5.4mg 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 930% more potassium than tofu - tofu has 121mg of potassium per 100 grams and mung bean has 1246mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.319 G |
| Total | 0.027 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than mung bean per 100 grams.
| Mung Bean | Tofu | |
|---|---|---|
| linoleic acid | 0.357 G | 2.38 G |
| Total | 0.357 G | 2.38 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mung Bean or Tofu .
Mung Bean g
()
|
Daily Values (%) |
Tofu 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 % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tofu or mung bean contain more calories in 100 grams?Mung bean is high in calories and tofu has 80% less calories than mung bean - tofu has 76 calories in 100g and mung bean has 347 calories.
Is tofu or mung bean better for protein?
Both tofu and mung bean are high in protein. Mung bean has 200% more protein than tofu - tofu has 8.1g of protein per 100 grams and mung bean has 23.9g of protein.
Does tofu or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and tofu has 100% fewer carbohydrates than mung bean - tofu has 1.9g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does tofu or mung bean contain more calcium?
Both tofu and mung bean are high in calcium. Tofu has 170% more calcium than mung bean - tofu has 350mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does tofu or mung bean contain more iron?
Both tofu and mung bean are high in iron. Mung bean has 30% more iron than tofu - tofu has 5.4mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does tofu or mung bean contain more potassium?
Mung bean is a rich source of potassium and it has 930% more potassium than tofu - tofu has 121mg of potassium in 100 grams and mung bean has 1246mg of potassium.