Tofu vs Beans

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

Tofu, fried, prepared with calcium sulfate is higher in more vitamins & minerals

Calories (kcal)

Tofu 270
Beans 237

Protein (g)

Tofu 18.8
Beans 3.80

Carbs (g)

Tofu 8.86
Beans 55.0

Fat (g)

Tofu 20.2
Beans 0.030

Fiber (g)

Tofu 3.90
Beans —

Quick answers

Which has more protein?

Tofu, fried, prepared with calcium sulfate — 18.8g vs 3.80g per 100g.

Which has fewer calories?

Beans, adzuki, mature seeds, canned, sweetened — 237 vs 270 kcal per 100g.

Which is more nutrient-dense?

Tofu, fried, 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
Energy
Energy 270 kcal 237 kcal
Macronutrients
Water 50.5 g 40.6 g
Protein 18.8 g 3.80 g
Total lipid (fat) 20.2 g 0.030 g
Carbohydrate, by difference 8.86 g 55.0 g
Fiber, total dietary 3.90 g —
Fats & Fatty Acids
Fatty acids, total saturated 2.92 g 0.011 g
Fatty acids, total monounsaturated 4.46 g 0.003 g
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) 0.170 mg 0.101 mg
Riboflavin (Vitamin B2) 0.050 mg 0.056 mg
Niacin (Vitamin B3) 0.100 mg 0.631 mg
Pantothenic acid (Vitamin B5) 0.140 mg 0.378 mg
Vitamin B-6 — Pyridoxine 0.099 mg 0.084 mg
Biotin (Vitamin B7) 27.0 ug 107 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE — 0 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 961 mg 22.0 mg
Iron, Fe 4.87 mg 1.13 mg
Magnesium, Mg 95.0 mg 31.0 mg
Phosphorus, P 287 mg 74.0 mg
Potassium, K 146 mg 119 mg
Sodium, Na 16.0 mg 218 mg
Zinc, Zn 1.99 mg 1.56 mg
Copper, Cu 0.398 mg 0.265 mg
Manganese, Mn 1.50 mg 0.504 mg
Selenium, Se 28.5 ug 3.20 ug
Other Nutrients
Energy 1131 kj 992 kj
Ash 1.62 g 0.580 g
Folic acid (Vitamin B9 — synthetic) 27.0 ug 107 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 27.0 ug 107 ug
Retinol 0 ug 0 ug
Vitamin A, IU 0 IU 5.00 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) 0.056 g —
SFA 16:0 (Palmitic acid) 2.14 g —
SFA 18:0 (Stearic acid) 0.720 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.056 g —
MUFA 18:1 (Omega-9, Oleic acid family) 4.40 g 0.003 g
Fatty acids, total polyunsaturated 11.4 g 0.006 g
PUFA 18:2 (Omega-6, Linoleic acid) 10.0 g 0.006 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 1.35 g —
Tryptophan (EAA) 0.255 g 0.036 g
Threonine (EAA) 0.854 g 0.129 g
Isoleucine (EAA, BCAA) 0.924 g 0.151 g
Leucine (EAA, BCAA) 1.52 g 0.319 g
Lysine (EAA) 0.961 g 0.286 g
Methionine (EAA) 0.230 g 0.040 g
Cystine (conditionally essential) 0.062 g 0.035 g
Phenylalanine (EAA) 0.910 g 0.201 g
Tyrosine (conditionally essential) 0.764 g 0.113 g
Valine (EAA, BCAA) 0.948 g 0.196 g
Arginine (conditionally essential) 1.49 g 0.246 g
Histidine (EAA) 0.469 g 0.100 g
Alanine 0.842 g 0.222 g
Aspartic acid 2.22 g 0.451 g
Glutamic acid 3.58 g 0.593 g
Glycine (conditionally essential) 0.798 g 0.145 g
Proline (conditionally essential) 1.18 g 0.167 g
Serine 1.11 g 0.187 g

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Tofu, fried, prepared with calcium sulfate nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Calcium, Ca +4268% in Tofu, fried, prepared with calcium sulfate Selenium, Se +791% in Tofu, fried, prepared with calcium sulfate Protein +395% in Tofu, fried, prepared with calcium sulfate Iron, Fe +331% in Tofu, fried, prepared with calcium sulfate

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