Tofu vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate is higher in more vitamins & minerals
Calories (kcal)
Tofu 470
Beans 128
Protein (g)
Tofu 52.4
Beans 7.52
Carbs (g)
Tofu 8.30
Beans 24.8
Fat (g)
Tofu 30.3
Beans 0.100
Fiber (g)
Tofu 1.20
Beans 7.30
Quick answers
Which has more protein?
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate — 52.4g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 470 kcal per 100g.
Which is more nutrient-dense?
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Tofu | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 470 kcal | 128 kcal | +267% |
| Macronutrients | |||
| Water | 5.78 g | 66.3 g | -91% |
| Protein | 52.4 g | 7.52 g | +597% |
| Total lipid (fat) | 30.3 g | 0.100 g | +30240% |
| Carbohydrate, by difference | 8.30 g | 24.8 g | -66% |
| Fiber, total dietary | 1.20 g | 7.30 g | -84% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.39 g | 0.036 g | +12089% |
| Fatty acids, total monounsaturated | 6.70 g | 0.009 g | +74356% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.494 mg | 0.115 mg | +330% |
| Riboflavin (Vitamin B2) | 0.317 mg | 0.064 mg | +395% |
| Niacin (Vitamin B3) | 1.19 mg | 0.717 mg | +66% |
| Pantothenic acid (Vitamin B5) | 0.415 mg | 0.430 mg | -3% |
| Vitamin B-6 — Pyridoxine | 0.286 mg | 0.096 mg | +198% |
| Biotin (Vitamin B7) | 92.0 ug | 121 ug | -24% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 2134 mg | 28.0 mg | +7521% |
| Iron, Fe | 9.73 mg | 2.00 mg | +386% |
| Magnesium, Mg | 181 mg | 52.0 mg | +248% |
| Phosphorus, P | 483 mg | 168 mg | +188% |
| Potassium, K | 20.0 mg | 532 mg | -96% |
| Sodium, Na | 6.00 mg | 244 mg | -98% |
| Zinc, Zn | 4.90 mg | 1.77 mg | +177% |
| Copper, Cu | 1.18 mg | 0.298 mg | +296% |
| Manganese, Mn | 3.69 mg | 0.573 mg | +544% |
| Selenium, Se | 54.3 ug | 1.20 ug | +4425% |
| Other Nutrients | |||
| Energy | 1965 kj | 536 kj | +267% |
| Ash | 3.15 g | 1.33 g | +137% |
| Folic acid (Vitamin B9 — synthetic) | 92.0 ug | 121 ug | -24% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 92.0 ug | 121 ug | -24% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 6.00 IU | -100% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | 0.084 g | — | |
| SFA 16:0 (Palmitic acid) | 3.22 g | — | |
| SFA 18:0 (Stearic acid) | 1.08 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.084 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.62 g | 0.009 g | +73422% |
| Fatty acids, total polyunsaturated | 17.1 g | 0.021 g | +81462% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 15.1 g | 0.021 g | +71824% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.02 g | — | |
| Tryptophan (EAA) | 0.747 g | 0.072 g | +938% |
| Threonine (EAA) | 1.96 g | 0.255 g | +667% |
| Isoleucine (EAA, BCAA) | 2.38 g | 0.300 g | +692% |
| Leucine (EAA, BCAA) | 3.64 g | 0.632 g | +477% |
| Lysine (EAA) | 3.16 g | 0.567 g | +457% |
| Methionine (EAA) | 0.613 g | 0.079 g | +676% |
| Cystine (conditionally essential) | 0.663 g | 0.070 g | +847% |
| Phenylalanine (EAA) | 2.33 g | 0.398 g | +486% |
| Tyrosine (conditionally essential) | 1.60 g | 0.224 g | +616% |
| Valine (EAA, BCAA) | 2.42 g | 0.387 g | +525% |
| Arginine (conditionally essential) | 3.19 g | 0.486 g | +556% |
| Histidine (EAA) | 1.39 g | 0.198 g | +604% |
| Alanine | 1.97 g | 0.439 g | +348% |
| Aspartic acid | 5.30 g | 0.891 g | +495% |
| Glutamic acid | 8.29 g | 1.17 g | +606% |
| Glycine (conditionally essential) | 1.87 g | 0.286 g | +555% |
| Proline (conditionally essential) | 2.59 g | 0.331 g | +681% |
| Serine | 2.26 g | 0.369 g | +512% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +7521% in Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Selenium, Se +4425% in Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Protein +597% in Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Manganese, Mn +544% in Tofu, dried-frozen (koyadofu), prepared with calcium sulfate
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