Tofu vs Beans

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

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

Calories (kcal)

Tofu 144
Beans 128

Protein (g)

Tofu 17.3
Beans 7.52

Carbs (g)

Tofu 2.78
Beans 24.8

Fat (g)

Tofu 8.72
Beans 0.100

Fiber (g)

Tofu 2.30
Beans 7.30

Quick answers

Which has more protein?

Tofu, raw, firm, prepared with calcium sulfate — 17.3g vs 7.52g per 100g.

Which has fewer calories?

Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 144 kcal per 100g.

Which is more nutrient-dense?

Tofu, raw, firm, 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 144 kcal 128 kcal
Macronutrients
Water 69.8 g 66.3 g
Protein 17.3 g 7.52 g
Total lipid (fat) 8.72 g 0.100 g
Carbohydrate, by difference 2.78 g 24.8 g
Fiber, total dietary 2.30 g 7.30 g
Fats & Fatty Acids
Fatty acids, total saturated 1.26 g 0.036 g
Fatty acids, total monounsaturated 1.92 g 0.009 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0.200 mg 0 mg
Thiamin (Vitamin B1) 0.158 mg 0.115 mg
Riboflavin (Vitamin B2) 0.102 mg 0.064 mg
Niacin (Vitamin B3) 0.381 mg 0.717 mg
Pantothenic acid (Vitamin B5) 0.133 mg 0.430 mg
Vitamin B-6 — Pyridoxine 0.092 mg 0.096 mg
Biotin (Vitamin B7) 29.0 ug 121 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 683 mg 28.0 mg
Iron, Fe 2.66 mg 2.00 mg
Magnesium, Mg 58.0 mg 52.0 mg
Phosphorus, P 190 mg 168 mg
Potassium, K 237 mg 532 mg
Sodium, Na 14.0 mg 244 mg
Zinc, Zn 1.57 mg 1.77 mg
Copper, Cu 0.378 mg 0.298 mg
Manganese, Mn 1.18 mg 0.573 mg
Selenium, Se 17.4 ug 1.20 ug
Other Nutrients
Energy 603 kj 536 kj
Ash 1.40 g 1.33 g
Folic acid (Vitamin B9 — synthetic) 29.0 ug 121 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 29.0 ug 121 ug
Retinol — 0 ug
Vitamin A, IU 166 IU 6.00 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) 0.024 g —
SFA 16:0 (Palmitic acid) 0.925 g —
SFA 18:0 (Stearic acid) 0.311 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.024 g —
MUFA 18:1 (Omega-9, Oleic acid family) 1.90 g 0.009 g
Fatty acids, total polyunsaturated 4.92 g 0.021 g
PUFA 18:2 (Omega-6, Linoleic acid) 4.34 g 0.021 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.582 g —
Tryptophan (EAA) 0.235 g 0.072 g
Threonine (EAA) 0.785 g 0.255 g
Isoleucine (EAA, BCAA) 0.849 g 0.300 g
Leucine (EAA, BCAA) 1.39 g 0.632 g
Lysine (EAA) 0.883 g 0.567 g
Methionine (EAA) 0.211 g 0.079 g
Cystine (conditionally essential) 0.057 g 0.070 g
Phenylalanine (EAA) 0.835 g 0.398 g
Tyrosine (conditionally essential) 0.701 g 0.224 g
Valine (EAA, BCAA) 0.870 g 0.387 g
Arginine (conditionally essential) 1.37 g 0.486 g
Histidine (EAA) 0.431 g 0.198 g
Alanine 0.773 g 0.439 g
Aspartic acid 2.04 g 0.891 g
Glutamic acid 3.29 g 1.17 g
Glycine (conditionally essential) 0.733 g 0.286 g
Proline (conditionally essential) 1.08 g 0.331 g
Serine 1.01 g 0.369 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, raw, firm, prepared with calcium sulfate nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Calcium, Ca +2339% in Tofu, raw, firm, prepared with calcium sulfate Selenium, Se +1350% in Tofu, raw, firm, prepared with calcium sulfate Protein +130% in Tofu, raw, firm, prepared with calcium sulfate Manganese, Mn +106% in Tofu, raw, firm, prepared with calcium sulfate

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.