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 237
Protein (g)
Tofu 52.4
Beans 3.80
Carbs (g)
Tofu 8.30
Beans 55.0
Fat (g)
Tofu 30.3
Beans 0.030
Fiber (g)
Tofu 1.20
Beans —
Quick answers
Which has more protein?
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate — 52.4g vs 3.80g per 100g.
Which has fewer calories?
Beans, adzuki, mature seeds, canned, sweetened — 237 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 | 237 kcal | +98% |
| Macronutrients | |||
| Water | 5.78 g | 40.6 g | -86% |
| Protein | 52.4 g | 3.80 g | +1280% |
| Total lipid (fat) | 30.3 g | 0.030 g | +101033% |
| Carbohydrate, by difference | 8.30 g | 55.0 g | -85% |
| Fiber, total dietary | 1.20 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.39 g | 0.011 g | +39791% |
| Fatty acids, total monounsaturated | 6.70 g | 0.003 g | +223267% |
| 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 | 0.101 mg | +389% |
| Riboflavin (Vitamin B2) | 0.317 mg | 0.056 mg | +466% |
| Niacin (Vitamin B3) | 1.19 mg | 0.631 mg | +88% |
| Pantothenic acid (Vitamin B5) | 0.415 mg | 0.378 mg | +10% |
| Vitamin B-6 — Pyridoxine | 0.286 mg | 0.084 mg | +240% |
| Biotin (Vitamin B7) | 92.0 ug | 107 ug | -14% |
| 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 | 22.0 mg | +9600% |
| Iron, Fe | 9.73 mg | 1.13 mg | +761% |
| Magnesium, Mg | 181 mg | 31.0 mg | +484% |
| Phosphorus, P | 483 mg | 74.0 mg | +553% |
| Potassium, K | 20.0 mg | 119 mg | -83% |
| Sodium, Na | 6.00 mg | 218 mg | -97% |
| Zinc, Zn | 4.90 mg | 1.56 mg | +214% |
| Copper, Cu | 1.18 mg | 0.265 mg | +345% |
| Manganese, Mn | 3.69 mg | 0.504 mg | +632% |
| Selenium, Se | 54.3 ug | 3.20 ug | +1597% |
| Other Nutrients | |||
| Energy | 1965 kj | 992 kj | +98% |
| Ash | 3.15 g | 0.580 g | +443% |
| Folic acid (Vitamin B9 — synthetic) | 92.0 ug | 107 ug | -14% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 92.0 ug | 107 ug | -14% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 5.00 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 | 0.003 g | +220467% |
| Fatty acids, total polyunsaturated | 17.1 g | 0.006 g | +285367% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 15.1 g | 0.006 g | +251633% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.02 g | — | |
| Tryptophan (EAA) | 0.747 g | 0.036 g | +1975% |
| Threonine (EAA) | 1.96 g | 0.129 g | +1416% |
| Isoleucine (EAA, BCAA) | 2.38 g | 0.151 g | +1474% |
| Leucine (EAA, BCAA) | 3.64 g | 0.319 g | +1042% |
| Lysine (EAA) | 3.16 g | 0.286 g | +1004% |
| Methionine (EAA) | 0.613 g | 0.040 g | +1432% |
| Cystine (conditionally essential) | 0.663 g | 0.035 g | +1794% |
| Phenylalanine (EAA) | 2.33 g | 0.201 g | +1061% |
| Tyrosine (conditionally essential) | 1.60 g | 0.113 g | +1319% |
| Valine (EAA, BCAA) | 2.42 g | 0.196 g | +1134% |
| Arginine (conditionally essential) | 3.19 g | 0.246 g | +1197% |
| Histidine (EAA) | 1.39 g | 0.100 g | +1294% |
| Alanine | 1.97 g | 0.222 g | +785% |
| Aspartic acid | 5.30 g | 0.451 g | +1075% |
| Glutamic acid | 8.29 g | 0.593 g | +1297% |
| Glycine (conditionally essential) | 1.87 g | 0.145 g | +1191% |
| Proline (conditionally essential) | 2.59 g | 0.167 g | +1449% |
| Serine | 2.26 g | 0.187 g | +1108% |
* 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 seeds, canned, sweetened nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +9600% in Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Selenium, Se +1597% in Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Protein +1280% in Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Iron, Fe +761% in Tofu, dried-frozen (koyadofu), prepared with calcium sulfate
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