Broad (Fava) Beans vs Firm Tofu: How To Choose?

Broad (Fava) Beans and firm tofu belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare broad (fava) beans and firm tofu and help you learn more about their similarities and differences.

Broad (Fava) Beans

Broad beans, also known as fava beans or faba beans (Vicia faba), are a type of legume native to North Africa and the Middle East.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly sweet flavor.

Broad beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as broad bean soup, dips such as Bigilla, and salads.

In addition to being a nutritious food, broad beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Broad (Fava) Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.

Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.

It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.

In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Firm Tofu is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Broad (Fava) Beans vs Firm Tofu Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing broad (fava) beans vs firm tofu.

This comparison will start by comparing the caloric value of broad (fava) beans and firm tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Broad (Fava) Beans vs Firm Tofu Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing firm tofu vs broad (fava) beans for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 341 calories per 100 grams of broad (fava) beans.

However, both broad (fava) beans and firm tofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Broad (Fava) Beans vs Firm Tofu Protein

Legumes and most legume products, including broad (fava) beans and firm tofu, are important sources of plant-based protein.

Broad (Fava) Beans offer around 34% more protein than firm tofu.

Broad (Fava) Beans have 26.1 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.

Broad (Fava) Beans vs Firm Tofu Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in broad (fava) beans and firm tofu.

The total amount of carbohydrates is around 95% higher in broad (fava) beans than in firm tofu. They have 58.3 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in firm tofu than in broad (fava) beans, 88% precisely.

One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of broad (fava) beans contains 1.6 grams.

Lastly, let’s take a look at the dietary fiber in broad (fava) beans and firm tofu.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per portion, broad (fava) beans are a better source of fiber than firm tofu which broad (fava) beans offer 0.6 grams per portion.

Broad (Fava) Beans vs Firm Tofu Fats

Like most other legumes, with the exception of lupins and peanuts, broad (fava) beans and firm tofu are low in fat.

Fats in broad (fava) beans and firm tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in broad (fava) beans and firm tofu:

• Broad (Fava) Beans: 1.5 grams per 100 grams
• Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, broad (fava) beans are 77% lower in saturated fats.

Broad (Fava) Beans and firm tofu contain 0.3 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Broad (Fava) Beans vs Firm Tofu Vitamins Content

This section will discuss the vitamin content of broad (fava) beans and firm tofu.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Broad (Fava) Beans have a higher amount of vitamin A.

However, firm tofu has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Broad (Fava) Beans and firm tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins broad (fava) beans and firm tofu contain side by side, so you can easily compare them.

Broad (Fava) Beans vs Firm Tofu Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the broad (fava) beans and firm tofu comparison focuses on their mineral content.

Broad (Fava) Beans are a better source of calcium, selenium, and sodium than firm tofu.

On the other hand, firm tofu is a higher amount of copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Check out the table below to learn how broad (fava) beans and firm tofu compare when it comes to mineral content.

The Final Word

Broad (Fava) Beans and firm tofu are highly nutritious and a great addition to a plant-based diet.

Both broad (fava) beans and firm tofu are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.