Tofu vs Beans

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Tofu, dried-frozen (koyadofu) is higher in more vitamins & minerals

Calories (kcal)

Tofu 477
Beans 128

Protein (g)

Tofu 52.5
Beans 7.52

Carbs (g)

Tofu 10.0
Beans 24.8

Fat (g)

Tofu 30.3
Beans 0.100

Fiber (g)

Tofu 7.20
Beans 7.30

Quick answers

Which has more protein?

Tofu, dried-frozen (koyadofu) — 52.5g vs 7.52g per 100g.

Which has fewer calories?

Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 477 kcal per 100g.

Which is more nutrient-dense?

Tofu, dried-frozen (koyadofu) 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
Energy
Energy 477 kcal 128 kcal
Macronutrients
Water 5.78 g 66.3 g
Protein 52.5 g 7.52 g
Total lipid (fat) 30.3 g 0.100 g
Carbohydrate, by difference 10.0 g 24.8 g
Fiber, total dietary 7.20 g 7.30 g
Fats & Fatty Acids
Fatty acids, total saturated 4.39 g 0.036 g
Fatty acids, total monounsaturated 6.70 g 0.009 g
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
Riboflavin (Vitamin B2) 0.317 mg 0.064 mg
Niacin (Vitamin B3) 1.19 mg 0.717 mg
Pantothenic acid (Vitamin B5) 0.415 mg 0.430 mg
Vitamin B-6 — Pyridoxine 0.286 mg 0.096 mg
Biotin (Vitamin B7) 92.0 ug 121 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 26.0 ug 0 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 364 mg 28.0 mg
Iron, Fe 9.73 mg 2.00 mg
Magnesium, Mg 59.0 mg 52.0 mg
Phosphorus, P 483 mg 168 mg
Potassium, K 20.0 mg 532 mg
Sodium, Na 6.00 mg 244 mg
Zinc, Zn 4.90 mg 1.77 mg
Copper, Cu 1.18 mg 0.298 mg
Manganese, Mn 3.69 mg 0.573 mg
Selenium, Se 54.3 ug 1.20 ug
Other Nutrients
Energy 1995 kj 536 kj
Ash 1.38 g 1.33 g
Folic acid (Vitamin B9 — synthetic) 92.0 ug 121 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 92.0 ug 121 ug
Retinol 0 ug 0 ug
Vitamin A, IU 518 IU 6.00 IU
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
Fatty acids, total polyunsaturated 17.1 g 0.021 g
PUFA 18:2 (Omega-6, Linoleic acid) 15.1 g 0.021 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 2.02 g —
Tryptophan (EAA) 0.747 g 0.072 g
Threonine (EAA) 1.96 g 0.255 g
Isoleucine (EAA, BCAA) 2.38 g 0.300 g
Leucine (EAA, BCAA) 3.64 g 0.632 g
Lysine (EAA) 3.16 g 0.567 g
Methionine (EAA) 0.613 g 0.079 g
Cystine (conditionally essential) 0.663 g 0.070 g
Phenylalanine (EAA) 2.33 g 0.398 g
Tyrosine (conditionally essential) 1.60 g 0.224 g
Valine (EAA, BCAA) 2.42 g 0.387 g
Arginine (conditionally essential) 3.19 g 0.486 g
Histidine (EAA) 1.39 g 0.198 g
Alanine 1.97 g 0.439 g
Aspartic acid 5.30 g 0.891 g
Glutamic acid 8.29 g 1.17 g
Glycine (conditionally essential) 1.87 g 0.286 g
Proline (conditionally essential) 2.59 g 0.331 g
Serine 2.26 g 0.369 g
Daidzein 29.6 mg —
Genistein 51.0 mg —
Isoflavones
Total isoflavones 83.2 mg —

* 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) nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +4425% in Tofu, dried-frozen (koyadofu) Calcium, Ca +1200% in Tofu, dried-frozen (koyadofu) Protein +598% in Tofu, dried-frozen (koyadofu) Manganese, Mn +544% in Tofu, dried-frozen (koyadofu)

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