Tofu vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Tofu, extra firm, prepared with nigari is higher in more vitamins & minerals
Calories (kcal)
Tofu 83
Beans 237
Protein (g)
Tofu 9.98
Beans 3.80
Carbs (g)
Tofu 1.18
Beans 55.0
Fat (g)
Tofu 5.26
Beans 0.030
Fiber (g)
Tofu 1.00
Beans —
Quick answers
Which has more protein?
Tofu, extra firm, prepared with nigari — 9.98g vs 3.80g per 100g.
Which has fewer calories?
Tofu, extra firm, prepared with nigari — 83 vs 237 kcal per 100g.
Which is more nutrient-dense?
Tofu, extra firm, prepared with nigari 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 | 237 kcal | -65% |
| Macronutrients | |||
| Water | 82.3 g | 40.6 g | +103% |
| Protein | 9.98 g | 3.80 g | +163% |
| Total lipid (fat) | 5.26 g | 0.030 g | +17433% |
| Carbohydrate, by difference | 1.18 g | 55.0 g | -98% |
| Fiber, total dietary | 1.00 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.919 g | 0.011 g | +8255% |
| Fatty acids, total monounsaturated | 1.32 g | 0.003 g | +43833% |
| 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 | 0.101 mg | -52% |
| Riboflavin (Vitamin B2) | 0.048 mg | 0.056 mg | -14% |
| Niacin (Vitamin B3) | 0.241 mg | 0.631 mg | -62% |
| Pantothenic acid (Vitamin B5) | 0.844 mg | 0.378 mg | +123% |
| Vitamin B-6 — Pyridoxine | 0.083 mg | 0.084 mg | -1% |
| Biotin (Vitamin B7) | 9.00 ug | 107 ug | -92% |
| 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 | 22.0 mg | +1182% |
| Iron, Fe | 2.04 mg | 1.13 mg | +81% |
| Magnesium, Mg | 35.0 mg | 31.0 mg | +13% |
| Phosphorus, P | 111 mg | 74.0 mg | +50% |
| Potassium, K | 130 mg | 119 mg | +9% |
| Sodium, Na | 4.00 mg | 218 mg | -98% |
| Zinc, Zn | 1.07 mg | 1.56 mg | -31% |
| Copper, Cu | 0.200 mg | 0.265 mg | -25% |
| Manganese, Mn | 0.666 mg | 0.504 mg | +32% |
| Selenium, Se | 13.0 ug | 3.20 ug | +306% |
| Other Nutrients | |||
| Energy | 349 kj | 992 kj | -65% |
| Ash | 1.28 g | 0.580 g | +121% |
| Total Sugars | 0.710 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 107 ug | -92% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 107 ug | -92% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 5.00 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 | 0.003 g | +41433% |
| 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 | 0.006 g | +44183% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.39 g | 0.006 g | +39667% |
| 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 | 0.036 g | +275% |
| Threonine (EAA) | 0.453 g | 0.129 g | +251% |
| Isoleucine (EAA, BCAA) | 0.490 g | 0.151 g | +225% |
| Leucine (EAA, BCAA) | 0.804 g | 0.319 g | +152% |
| Lysine (EAA) | 0.510 g | 0.286 g | +78% |
| Methionine (EAA) | 0.122 g | 0.040 g | +205% |
| Cystine (conditionally essential) | 0.033 g | 0.035 g | -6% |
| Phenylalanine (EAA) | 0.482 g | 0.201 g | +140% |
| Tyrosine (conditionally essential) | 0.405 g | 0.113 g | +258% |
| Valine (EAA, BCAA) | 0.503 g | 0.196 g | +157% |
| Arginine (conditionally essential) | 0.790 g | 0.246 g | +221% |
| Histidine (EAA) | 0.249 g | 0.100 g | +149% |
| Alanine | 0.447 g | 0.222 g | +101% |
| Aspartic acid | 1.18 g | 0.451 g | +161% |
| Glutamic acid | 1.90 g | 0.593 g | +220% |
| Glycine (conditionally essential) | 0.423 g | 0.145 g | +192% |
| Proline (conditionally essential) | 0.626 g | 0.167 g | +275% |
| Serine | 0.586 g | 0.187 g | +213% |
| 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.
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