Which has more protein, Tofu, hard, prepared with nigari or Beans, adzuki, mature seeds, canned, sweetened?

Tofu, hard, prepared with nigari has more protein at 12.7g per 100g, compared to 3.80g for Beans, adzuki, mature seeds, canned, sweetened.

Which has more calories, Tofu, hard, prepared with nigari or Beans, adzuki, mature seeds, canned, sweetened?

Beans, adzuki, mature seeds, canned, sweetened has more calories at 237 kcal per 100g, compared to 145 kcal for Tofu, hard, prepared with nigari.

Is Tofu, hard, prepared with nigari healthier than Beans, adzuki, mature seeds, canned, sweetened?

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 237

Protein (g)

Tofu 12.7

Beans 3.80

Carbs (g)

Tofu 4.39

Beans 55.0

Fat (g)

Tofu 9.99

Beans 0.030

Fiber (g)

Tofu 0.600

Beans —

Quick answers

Which has more protein?

Tofu, hard, prepared with nigari — 12.7g vs 3.80g per 100g.

Which has fewer calories?

Tofu, hard, prepared with nigari — 145 vs 237 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	237 kcal	-39%
Macronutrients
Water	71.1 g	40.6 g	+75%
Protein	12.7 g	3.80 g	+234%
Total lipid (fat)	9.99 g	0.030 g	+33200%
Carbohydrate, by difference	4.39 g	55.0 g	-92%
Fiber, total dietary	0.600 g	—
Fats & Fatty Acids
Fatty acids, total saturated	1.45 g	0.011 g	+13036%
Fatty acids, total monounsaturated	2.20 g	0.003 g	+73400%
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	0.101 mg	-58%
Riboflavin (Vitamin B2)	0.077 mg	0.056 mg	+37%
Niacin (Vitamin B3)	0.639 mg	0.631 mg	+1%
Pantothenic acid (Vitamin B5)	0.037 mg	0.378 mg	-90%
Vitamin B-6 — Pyridoxine	0.039 mg	0.084 mg	-54%
Biotin (Vitamin B7)	22.0 ug	107 ug	-79%
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	22.0 mg	+1468%
Iron, Fe	2.75 mg	1.13 mg	+143%
Magnesium, Mg	53.0 mg	31.0 mg	+71%
Phosphorus, P	231 mg	74.0 mg	+212%
Potassium, K	146 mg	119 mg	+23%
Sodium, Na	2.00 mg	218 mg	-99%
Zinc, Zn	1.66 mg	1.56 mg	+6%
Copper, Cu	0.328 mg	0.265 mg	+24%
Manganese, Mn	1.05 mg	0.504 mg	+109%
Selenium, Se	16.8 ug	3.20 ug	+425%
Other Nutrients
Energy	609 kj	992 kj	-39%
Ash	1.82 g	0.580 g	+214%
Folic acid (Vitamin B9 — synthetic)	22.0 ug	107 ug	-79%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	22.0 ug	107 ug	-79%
Retinol	—	0 ug
Vitamin A, IU	—	5.00 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	0.003 g	+72500%
Fatty acids, total polyunsaturated	5.64 g	0.006 g	+93867%
PUFA 18:2 (Omega-6, Linoleic acid)	4.97 g	0.006 g	+82750%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.667 g	—
Tryptophan (EAA)	0.188 g	0.036 g	+422%
Threonine (EAA)	0.630 g	0.129 g	+388%
Isoleucine (EAA, BCAA)	0.682 g	0.151 g	+352%
Leucine (EAA, BCAA)	1.12 g	0.319 g	+250%
Lysine (EAA)	0.709 g	0.286 g	+148%
Methionine (EAA)	0.169 g	0.040 g	+323%
Cystine (conditionally essential)	0.046 g	0.035 g	+31%
Phenylalanine (EAA)	0.671 g	0.201 g	+234%
Tyrosine (conditionally essential)	0.563 g	0.113 g	+398%
Valine (EAA, BCAA)	0.699 g	0.196 g	+257%
Arginine (conditionally essential)	1.10 g	0.246 g	+347%
Histidine (EAA)	0.346 g	0.100 g	+246%
Alanine	0.621 g	0.222 g	+180%
Aspartic acid	1.64 g	0.451 g	+263%
Glutamic acid	2.64 g	0.593 g	+346%
Glycine (conditionally essential)	0.589 g	0.145 g	+306%
Proline (conditionally essential)	0.871 g	0.167 g	+422%
Serine	0.815 g	0.187 g	+336%

* 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 seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Calcium, Ca +1468% in Tofu, hard, prepared with nigari Selenium, Se +425% in Tofu, hard, prepared with nigari Protein +234% in Tofu, hard, prepared with nigari Phosphorus, P +212% in Tofu, hard, prepared with nigari

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