Kidney Beans vs Koyadofu: How Do They Compare?
Kidney Beans and koyadofu 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 kidney beans and koyadofu and help you learn more about their similarities and differences.
Kidney beans (Phaseolus vulgaris) are a type of legume native to Central and South America.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their rich, nutty flavor.
Kidney 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 kidney bean soup, chili, and salads.
In addition to being a nutritious food, kidney 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.
Kidney Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.
Dried-frozen tofu, also known as koyadofu (Aphanotofu koyadofu), is a traditional Japanese food made from soybeans.
It is made by freezing tofu and then drying it, resulting in a chewy texture and a strong soybean flavor.
This type of tofu is often rehydrated and used in soups, stews, and hot pots, but it can also be eaten as a snack or used as an ingredient in various dishes.
Dried-frozen tofu is a rich source of protein, which is essential for building and repairing muscle tissue, and it also contains various vitamins and minerals, including calcium, iron, and potassium.
It is also low in calories and fat and cholesterol-free.
Additionally, it is a good source of isoflavones, which have been found to have anti-cancer properties and may also help to reduce the risk of heart disease.
Eating it regularly can help in maintaining overall health and well-being.
Koyadofu is an excellent source of Vitamin B1 (Thiamine).
It also contains a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
Kidney Beans vs Koyadofu Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing kidney beans vs koyadofu.
This comparison will start by comparing the caloric value of kidney beans and koyadofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||333 kcal||477 kcal|
|Carbs||60 g||10.03 g|
|Fiber||24.9 g||7.2 g|
|Protein||23.6 g||52.47 g|
|Fat||0.83 g||30.34 g|
|Saturated Fat||0.12 g||4.388 g|
Kidney Beans vs Koyadofu 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 kidney beans vs koyadofu for weight loss, kidney beans are slightly lower in calories, with 333 calories per 100 grams, compared to 477 calories per 100 grams of koyadofu.
However, both kidney beans and koyadofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Kidney Beans vs Koyadofu Protein
Legumes and most legume products, including kidney beans and koyadofu, are important sources of plant-based protein.
Koyadofu offers around 55% more protein than kidney beans.
Koyadofu has 52.5 grams of protein per 100 grams, while kidney beans have 23.6 grams of protein per 100 grams.
Kidney Beans vs Koyadofu 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 kidney beans and koyadofu.
The total amount of carbohydrates is around 83% higher in kidney beans than in koyadofu. They have 60 grams per 100 grams, compared to 10 grams in koyadofu.
There’s less sugar in koyadofu than in kidney beans, 100% precisely.
One handful of koyadofu (28 grams) contains 0 grams of sugar, while the same amount of kidney beans contains 0.6 grams.
Lastly, let’s take a look at the dietary fiber in kidney beans and koyadofu.
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, kidney beans are a better source of fiber than koyadofu which kidney beans offer 2 grams per portion.
Kidney Beans vs Koyadofu Fats
Like most other legumes, with the exception of lupins and peanuts, kidney beans and koyadofu are low in fat.
Fats in kidney beans and koyadofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in kidney beans and koyadofu:
- Kidney Beans: 0.8 grams per 100 grams
- Koyadofu: 30.3 per 100 grams
Speaking of saturated fats, kidney beans are 98% lower in saturated fats.
Kidney Beans and koyadofu contain 0.1 grams and 4.4 grams of saturated fat per 100 grams, respectively.
Kidney Beans vs Koyadofu Vitamins Content
This section will discuss the vitamin content of kidney beans and koyadofu.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Kidney Beans have a higher amount of vitamin A, and vitamin B2 (Riboflavin).
However, koyadofu has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Kidney Beans and koyadofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins kidney beans and koyadofu contain side by side, so you can easily compare them.
|Vitamin A||0||518 IU|
|Vitamin C||4.5 mg||0.7 mg|
|Vitamin B1 (Thiamine)||0.529 mg||0.494 mg|
|Vitamin B2 (Riboflavin)||0.219 mg||0.317 mg|
|Vitamin B3 (Niacin)||2.06 mg||1.189 mg|
|Vitamin B5 (Pantothenic acid)||0.78 mg||0.415 mg|
|Vitamin B6 (Pyroxidine)||0.397 mg||0.286 mg|
|Vitamin B9 (Folate)||394 µg||92 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.22 mg||0|
|Vitamin K||19 µg||0|
Kidney Beans vs Koyadofu 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 kidney beans and koyadofu comparison focuses on their mineral content.
Kidney Beans are a better source of calcium, copper, iron, manganese, phosphorus, selenium, and zinc than koyadofu.
On the other hand, koyadofu is a higher amount of fluoride, magnesium, potassium, and sodium.
Check out the table below to learn how kidney beans and koyadofu compare when it comes to mineral content.
|Calcium||143 mg||364 mg|
|Copper||0.958 mg||1.179 mg|
|Iron||8.2 mg||9.73 mg|
|Magnesium||140 mg||59 mg|
|Manganese||1.02 mg||3.689 mg|
|Phosphorus||407 mg||483 mg|
|Potassium||1410 mg||20 mg|
|Selenium||3.2 µg||54.3 µg|
|Sodium||24 mg||6 mg|
|Zinc||2.79 mg||4.9 mg|
The Final Word
Kidney Beans and koyadofu are highly nutritious and a great addition to a plant-based diet.
Both kidney beans and koyadofu 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.
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