Tofu vs. Lima Beans
Nutrition comparison of Tofu and Lima Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
lima beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and lima beans:
- Both lima beans and tofu are high in iron.
- Lima bean has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lima bean is an excellent source of Vitamin C, dietary fiber and potassium.
- Tofu has 9.7 times less carbohydrates than lima bean.
- Tofu is an excellent source of calcium.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Lima Beans (Lima beans, immature seeds, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lima bean is high in calories and tofu has 33% less calories than lima bean - lima bean has 113 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 lima beans per calorie. Tofu has a macronutrient ratio of 39:9:52 and for lima beans, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Lima Beans | |
|---|---|---|
| Protein | 39% | 24% |
| Carbohydrates | 9% | 70% |
| Fat | 52% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 9.7 times less carbohydrates than lima bean - lima bean has 20.2g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Lima bean is an excellent source of dietary fiber and it has 15 times more dietary fiber than tofu - lima bean has 4.9g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Lima beans and tofu contain similar amounts of sugar - lima bean has 1.5g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Lima beans and tofu contain similar amounts of protein - lima bean has 6.8g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both lima beans and tofu are low in saturated fat - lima bean has 0.2g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Lima bean is an excellent source of Vitamin C and it has 233 times more Vitamin C than tofu - lima bean has 23.4mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Lima bean has more Vitamin A than tofu - lima bean has 10ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Lima beans and tofu contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Lima beans and tofu contain similar amounts of Vitamin K - lima bean has 5.6ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Lima bean has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both tofu and lima beans contain significant amounts of riboflavin.
| Tofu | Lima Beans | |
|---|---|---|
| Thiamin | 0.081 MG | 0.217 MG |
| Riboflavin | 0.052 MG | 0.103 MG |
| Niacin | 0.195 MG | 1.474 MG |
| Pantothenic acid | 0.068 MG | 0.247 MG |
| Vitamin B6 | 0.047 MG | 0.204 MG |
| Folate | 15 UG | 34 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 929% more calcium than lima bean - lima bean has 34mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both lima beans and tofu are high in iron. Tofu has 71% more iron than lima bean - lima bean has 3.1mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Lima bean is an excellent source of potassium and it has 286% more potassium than tofu - lima bean has 467mg 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 lima bean per 100 grams.
| Tofu | Lima Beans | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.136 G |
| Total | 0.319 G | 0.136 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than lima bean per 100 grams.
| Tofu | Lima Beans | |
|---|---|---|
| linoleic acid | 2.38 G | 0.283 G |
| Total | 2.38 G | 0.283 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 Lima Beans (Lima beans, immature seeds, raw) .
Tofu g
()
|
Daily Values (%) |
Lima Beans 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 % |
|
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 lima beans or tofu contain more calories in 100 grams?Lima bean is high in calories and tofu has 30% less calories than lima bean - lima bean has 113 calories in 100g and tofu has 76 calories.
Is lima beans or tofu better for protein?
Lima beans and tofu contain similar amounts of protein - lima bean has 6.8g of protein per 100 grams and tofu has 8.1g of protein.
Does lima beans or tofu have more carbohydrates?
By weight, tofu has 9.7 times fewer carbohydrates than lima bean - lima bean has 20.2g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does lima beans or tofu contain more calcium?
Tofu is a rich source of calcium and it has 930% more calcium than lima bean - lima bean has 34mg of calcium in 100 grams and tofu has 350mg of calcium.
Does lima beans or tofu contain more iron?
Both lima beans and tofu are high in iron. Tofu has 70% more iron than lima bean - lima bean has 3.1mg of iron in 100 grams and tofu has 5.4mg of iron.
Does lima beans or tofu contain more potassium?
Lima bean is a rich source of potassium and it has 290% more potassium than tofu - lima bean has 467mg of potassium in 100 grams and tofu has 121mg of potassium.