Tofu vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seed, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Tofu 83
Beans 128
Protein (g)
Tofu 9.98
Beans 7.52
Carbs (g)
Tofu 1.18
Beans 24.8
Fat (g)
Tofu 5.26
Beans 0.100
Fiber (g)
Tofu 1.00
Beans 7.30
Quick answers
Which has more protein?
Tofu, extra firm, prepared with nigari — 9.98g vs 7.52g per 100g.
Which has fewer calories?
Tofu, extra firm, prepared with nigari — 83 vs 128 kcal per 100g.
Which is more nutrient-dense?
Beans, adzuki, mature seed, cooked, boiled, with salt 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 | 83 kcal | 128 kcal | -35% |
| Macronutrients | |||
| Water | 82.3 g | 66.3 g | +24% |
| Protein | 9.98 g | 7.52 g | +33% |
| Total lipid (fat) | 5.26 g | 0.100 g | +5160% |
| Carbohydrate, by difference | 1.18 g | 24.8 g | -95% |
| Fiber, total dietary | 1.00 g | 7.30 g | -86% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.919 g | 0.036 g | +2453% |
| Fatty acids, total monounsaturated | 1.32 g | 0.009 g | +14544% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.048 mg | 0.115 mg | -58% |
| Riboflavin (Vitamin B2) | 0.048 mg | 0.064 mg | -25% |
| Niacin (Vitamin B3) | 0.241 mg | 0.717 mg | -66% |
| Pantothenic acid (Vitamin B5) | 0.844 mg | 0.430 mg | +96% |
| Vitamin B-6 — Pyridoxine | 0.083 mg | 0.096 mg | -14% |
| Biotin (Vitamin B7) | 9.00 ug | 121 ug | -93% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 33.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.010 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 282 mg | 28.0 mg | +907% |
| Iron, Fe | 2.04 mg | 2.00 mg | +2% |
| Magnesium, Mg | 35.0 mg | 52.0 mg | -33% |
| Phosphorus, P | 111 mg | 168 mg | -34% |
| Potassium, K | 130 mg | 532 mg | -76% |
| Sodium, Na | 4.00 mg | 244 mg | -98% |
| Zinc, Zn | 1.07 mg | 1.77 mg | -40% |
| Copper, Cu | 0.200 mg | 0.298 mg | -33% |
| Manganese, Mn | 0.666 mg | 0.573 mg | +16% |
| Selenium, Se | 13.0 ug | 1.20 ug | +983% |
| Other Nutrients | |||
| Energy | 349 kj | 536 kj | -35% |
| Ash | 1.28 g | 1.33 g | -4% |
| Total Sugars | 0.710 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 121 ug | -93% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 121 ug | -93% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 6.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.80 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.009 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.631 g | — | |
| SFA 17:0 (Margaric acid) | 0.009 g | — | |
| SFA 18:0 (Stearic acid) | 0.270 g | — | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.036 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.018 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.25 g | 0.009 g | +13744% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.018 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.66 g | 0.021 g | +12552% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.39 g | 0.021 g | +11262% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.261 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.135 g | 0.072 g | +88% |
| Threonine (EAA) | 0.453 g | 0.255 g | +78% |
| Isoleucine (EAA, BCAA) | 0.490 g | 0.300 g | +63% |
| Leucine (EAA, BCAA) | 0.804 g | 0.632 g | +27% |
| Lysine (EAA) | 0.510 g | 0.567 g | -10% |
| Methionine (EAA) | 0.122 g | 0.079 g | +54% |
| Cystine (conditionally essential) | 0.033 g | 0.070 g | -53% |
| Phenylalanine (EAA) | 0.482 g | 0.398 g | +21% |
| Tyrosine (conditionally essential) | 0.405 g | 0.224 g | +81% |
| Valine (EAA, BCAA) | 0.503 g | 0.387 g | +30% |
| Arginine (conditionally essential) | 0.790 g | 0.486 g | +63% |
| Histidine (EAA) | 0.249 g | 0.198 g | +26% |
| Alanine | 0.447 g | 0.439 g | +2% |
| Aspartic acid | 1.18 g | 0.891 g | +32% |
| Glutamic acid | 1.90 g | 1.17 g | +62% |
| Glycine (conditionally essential) | 0.423 g | 0.286 g | +48% |
| Proline (conditionally essential) | 0.626 g | 0.331 g | +89% |
| Serine | 0.586 g | 0.369 g | +59% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 8.23 mg | — | |
| Genistein | 12.4 mg | — | |
| Isoflavones | |||
| Total isoflavones | 22.6 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.