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Broad (Fava) Beans vs Tofu: Which One is Better for You?

This article explains the key similarities and differences between broad (fava) beans and tofu, foods from the legumes and legume product group. Read on to learn more about the broad (fava) beans vs tofu comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 15, 2023.

Broad (Fava) Beans and 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 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.

Tofu

Tofu, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

Broad (Fava) Beans vs 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 tofu.

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

Broad (Fava) BeansTofu
Energy341 kcal76 kcal
Carbs58.3 g1.87 g
Sugar5.7 g0.62 g
Fiber25 g0.3 g
Protein26.1 g8.08 g
Fat1.53 g4.78 g
Saturated Fat0.254 g0.691 g

Broad (Fava) Beans vs 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 tofu vs broad (fava) beans for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 341 calories per 100 grams of broad (fava) beans.

However, both broad (fava) beans and 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 Tofu Protein

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

Broad (Fava) Beans offer around 69% more protein than tofu.

Broad (Fava) Beans have 26.1 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Broad (Fava) Beans vs 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 tofu.

The total amount of carbohydrates is around 97% higher in broad (fava) beans than in tofu. They have 58.3 grams per 100 grams, compared to 1.9 grams in tofu.

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

One handful of 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 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 tofu which broad (fava) beans offer 0.1 grams per portion.

Broad (Fava) Beans vs Tofu Fats

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

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

Total fat in broad (fava) beans and tofu:

  • Broad (Fava) Beans: 1.5 grams per 100 grams
  • Tofu: 4.8 per 100 grams

Speaking of saturated fats, broad (fava) beans are 57% lower in saturated fats.

Broad (Fava) Beans and tofu contain 0.3 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Broad (Fava) Beans vs Tofu Vitamins Content

This section will discuss the vitamin content of broad (fava) beans and 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, 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 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 tofu contain side by side, so you can easily compare them.

Broad (Fava) BeansTofu
Vitamin A53 IU85 IU
Vitamin C1.4 mg0.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.555 mg0.081 mg
Vitamin B2 (Riboflavin)0.333 mg0.052 mg
Vitamin B3 (Niacin)2.83 mg0.195 mg
Vitamin B5 (Pantothenic acid)0.976 mg0.068 mg
Vitamin B6 (Pyroxidine)0.366 mg0.047 mg
Vitamin B9 (Folate)423 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.05 mg0.01 mg
Vitamin K9 µg2.4 µg

Broad (Fava) Beans vs 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 tofu comparison focuses on their mineral content.

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

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

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

Broad (Fava) BeansTofu
Calcium103 mg350 mg
Copper0.824 mg0.193 mg
Fluoride2.2 µg0
Iron6.7 mg5.36 mg
Magnesium192 mg30 mg
Manganese1.63 mg0.605 mg
Phosphorus421 mg97 mg
Potassium1060 mg121 mg
Selenium8.2 µg8.9 µg
Sodium13 mg7 mg
Zinc3.14 mg0.8 mg

The Final Word

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

Both broad (fava) beans and 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.

Sources

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