Which has more protein, Tofu, hard, prepared with nigari or Beans, adzuki, mature seed, cooked, boiled, with salt?

Tofu, hard, prepared with nigari has more protein at 12.7g per 100g, compared to 7.52g for Beans, adzuki, mature seed, cooked, boiled, with salt.

Which has more calories, Tofu, hard, prepared with nigari or Beans, adzuki, mature seed, cooked, boiled, with salt?

Tofu, hard, prepared with nigari has more calories at 145 kcal per 100g, compared to 128 kcal for Beans, adzuki, mature seed, cooked, boiled, with salt.

Is Tofu, hard, prepared with nigari healthier than Beans, adzuki, mature seed, cooked, boiled, with salt?

Based on vitamin and mineral density, Tofu, hard, prepared with nigari scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Tofu vs Beans

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

Tofu, hard, prepared with nigari is higher in more vitamins & minerals

Calories (kcal)

Tofu 145

Beans 128

Protein (g)

Tofu 12.7

Beans 7.52

Carbs (g)

Tofu 4.39

Beans 24.8

Fat (g)

Tofu 9.99

Beans 0.100

Fiber (g)

Tofu 0.600

Beans 7.30

Quick answers

Which has more protein?

Tofu, hard, prepared with nigari — 12.7g vs 7.52g per 100g.

Which has fewer calories?

Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 145 kcal per 100g.

Which is more nutrient-dense?

Tofu, hard, 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	145 kcal	128 kcal	+13%
Macronutrients
Water	71.1 g	66.3 g	+7%
Protein	12.7 g	7.52 g	+69%
Total lipid (fat)	9.99 g	0.100 g	+9890%
Carbohydrate, by difference	4.39 g	24.8 g	-82%
Fiber, total dietary	0.600 g	7.30 g	-92%
Fats & Fatty Acids
Fatty acids, total saturated	1.45 g	0.036 g	+3914%
Fatty acids, total monounsaturated	2.20 g	0.009 g	+24400%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	0.300 mg	0 mg
Thiamin (Vitamin B1)	0.042 mg	0.115 mg	-63%
Riboflavin (Vitamin B2)	0.077 mg	0.064 mg	+20%
Niacin (Vitamin B3)	0.639 mg	0.717 mg	-11%
Pantothenic acid (Vitamin B5)	0.037 mg	0.430 mg	-91%
Vitamin B-6 — Pyridoxine	0.039 mg	0.096 mg	-59%
Biotin (Vitamin B7)	22.0 ug	121 ug	-82%
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	345 mg	28.0 mg	+1132%
Iron, Fe	2.75 mg	2.00 mg	+38%
Magnesium, Mg	53.0 mg	52.0 mg	+2%
Phosphorus, P	231 mg	168 mg	+38%
Potassium, K	146 mg	532 mg	-73%
Sodium, Na	2.00 mg	244 mg	-99%
Zinc, Zn	1.66 mg	1.77 mg	-6%
Copper, Cu	0.328 mg	0.298 mg	+10%
Manganese, Mn	1.05 mg	0.573 mg	+84%
Selenium, Se	16.8 ug	1.20 ug	+1300%
Other Nutrients
Energy	609 kj	536 kj	+14%
Ash	1.82 g	1.33 g	+37%
Folic acid (Vitamin B9 — synthetic)	22.0 ug	121 ug	-82%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	22.0 ug	121 ug	-82%
Retinol	—	0 ug
Vitamin A, IU	—	6.00 IU
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
SFA 14:0 (Myristic acid)	0.027 g	—
SFA 16:0 (Palmitic acid)	1.06 g	—
SFA 18:0 (Stearic acid)	0.356 g	—
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.027 g	—
MUFA 18:1 (Omega-9, Oleic acid family)	2.18 g	0.009 g	+24100%
Fatty acids, total polyunsaturated	5.64 g	0.021 g	+26748%
PUFA 18:2 (Omega-6, Linoleic acid)	4.97 g	0.021 g	+23571%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.667 g	—
Tryptophan (EAA)	0.188 g	0.072 g	+161%
Threonine (EAA)	0.630 g	0.255 g	+147%
Isoleucine (EAA, BCAA)	0.682 g	0.300 g	+127%
Leucine (EAA, BCAA)	1.12 g	0.632 g	+77%
Lysine (EAA)	0.709 g	0.567 g	+25%
Methionine (EAA)	0.169 g	0.079 g	+114%
Cystine (conditionally essential)	0.046 g	0.070 g	-34%
Phenylalanine (EAA)	0.671 g	0.398 g	+69%
Tyrosine (conditionally essential)	0.563 g	0.224 g	+151%
Valine (EAA, BCAA)	0.699 g	0.387 g	+81%
Arginine (conditionally essential)	1.10 g	0.486 g	+126%
Histidine (EAA)	0.346 g	0.198 g	+75%
Alanine	0.621 g	0.439 g	+41%
Aspartic acid	1.64 g	0.891 g	+84%
Glutamic acid	2.64 g	1.17 g	+125%
Glycine (conditionally essential)	0.589 g	0.286 g	+106%
Proline (conditionally essential)	0.871 g	0.331 g	+163%
Serine	0.815 g	0.369 g	+121%

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

Tofu, hard, prepared with nigari nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +1300% in Tofu, hard, prepared with nigari Calcium, Ca +1132% in Tofu, hard, prepared with nigari Sodium, Na -99% in Tofu, hard, prepared with nigari Fiber, total dietary -92% in Tofu, hard, prepared with nigari

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