Tofu vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seeds, canned, sweetened is higher in more vitamins & minerals
Calories (kcal)
Tofu 76
Beans 237
Protein (g)
Tofu 8.08
Beans 3.80
Carbs (g)
Tofu 1.87
Beans 55.0
Fat (g)
Tofu 4.78
Beans 0.030
Fiber (g)
Tofu 0.300
Beans —
Quick answers
Which has more protein?
Tofu, raw, regular, prepared with calcium sulfate — 8.08g vs 3.80g per 100g.
Which has fewer calories?
Tofu, raw, regular, prepared with calcium sulfate — 76 vs 237 kcal per 100g.
Which is more nutrient-dense?
Beans, adzuki, mature seeds, canned, sweetened 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 | 76 kcal | 237 kcal | -68% |
| Macronutrients | |||
| Water | 84.6 g | 40.6 g | +108% |
| Protein | 8.08 g | 3.80 g | +113% |
| Total lipid (fat) | 4.78 g | 0.030 g | +15833% |
| Carbohydrate, by difference | 1.87 g | 55.0 g | -97% |
| Fiber, total dietary | 0.300 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.691 g | 0.011 g | +6182% |
| Fatty acids, total monounsaturated | 1.06 g | 0.003 g | +35100% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.081 mg | 0.101 mg | -20% |
| Riboflavin (Vitamin B2) | 0.052 mg | 0.056 mg | -7% |
| Niacin (Vitamin B3) | 0.195 mg | 0.631 mg | -69% |
| Pantothenic acid (Vitamin B5) | 0.068 mg | 0.378 mg | -82% |
| Vitamin B-6 — Pyridoxine | 0.047 mg | 0.084 mg | -44% |
| Biotin (Vitamin B7) | 15.0 ug | 107 ug | -86% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 28.8 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.010 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 350 mg | 22.0 mg | +1491% |
| Iron, Fe | 5.36 mg | 1.13 mg | +374% |
| Magnesium, Mg | 30.0 mg | 31.0 mg | -3% |
| Phosphorus, P | 97.0 mg | 74.0 mg | +31% |
| Potassium, K | 121 mg | 119 mg | +2% |
| Sodium, Na | 7.00 mg | 218 mg | -97% |
| Zinc, Zn | 0.800 mg | 1.56 mg | -49% |
| Copper, Cu | 0.193 mg | 0.265 mg | -27% |
| Manganese, Mn | 0.605 mg | 0.504 mg | +20% |
| Selenium, Se | 8.90 ug | 3.20 ug | +178% |
| Other Nutrients | |||
| Energy | 317 kj | 992 kj | -68% |
| Ash | 0.720 g | 0.580 g | +24% |
| Total Sugars | 0.620 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 107 ug | -86% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 107 ug | -86% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | 85.0 IU | 5.00 IU | +1600% |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.40 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 14:0 (Myristic acid) | 0.013 g | — | |
| SFA 16:0 (Palmitic acid) | 0.507 g | — | |
| SFA 18:0 (Stearic acid) | 0.171 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.013 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.04 g | 0.003 g | +34667% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.70 g | 0.006 g | +44883% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.38 g | 0.006 g | +39567% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.319 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic 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) | 0.120 g | 0.036 g | +233% |
| Threonine (EAA) | 0.402 g | 0.129 g | +212% |
| Isoleucine (EAA, BCAA) | 0.435 g | 0.151 g | +188% |
| Leucine (EAA, BCAA) | 0.713 g | 0.319 g | +124% |
| Lysine (EAA) | 0.452 g | 0.286 g | +58% |
| Methionine (EAA) | 0.108 g | 0.040 g | +170% |
| Cystine (conditionally essential) | 0.029 g | 0.035 g | -17% |
| Phenylalanine (EAA) | 0.428 g | 0.201 g | +113% |
| Tyrosine (conditionally essential) | 0.359 g | 0.113 g | +218% |
| Valine (EAA, BCAA) | 0.446 g | 0.196 g | +128% |
| Arginine (conditionally essential) | 0.701 g | 0.246 g | +185% |
| Histidine (EAA) | 0.221 g | 0.100 g | +121% |
| Alanine | 0.396 g | 0.222 g | +78% |
| Aspartic acid | 1.04 g | 0.451 g | +131% |
| Glutamic acid | 1.68 g | 0.593 g | +184% |
| Glycine (conditionally essential) | 0.375 g | 0.145 g | +159% |
| Proline (conditionally essential) | 0.555 g | 0.167 g | +232% |
| Serine | 0.519 g | 0.187 g | +178% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 8.56 mg | — | |
| Genistein | 13.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 22.7 mg | — | |
* 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, regular, prepared with calcium sulfate nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →
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