Tofu vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Tofu, salted and fermented (fuyu), prepared with calcium sulfate is higher in more vitamins & minerals
Calories (kcal)
Tofu 116
Beans 128
Protein (g)
Tofu 8.15
Beans 7.52
Carbs (g)
Tofu 5.15
Beans 24.8
Fat (g)
Tofu 8.00
Beans 0.100
Fiber (g)
Tofu —
Beans 7.30
Quick answers
Which has more protein?
Tofu, salted and fermented (fuyu), prepared with calcium sulfate — 8.15g vs 7.52g per 100g.
Which has fewer calories?
Tofu, salted and fermented (fuyu), prepared with calcium sulfate — 116 vs 128 kcal per 100g.
Which is more nutrient-dense?
Tofu, salted and fermented (fuyu), 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 116 kcal | 128 kcal | -9% |
| Macronutrients | |||
| Water | 70.0 g | 66.3 g | +6% |
| Protein | 8.15 g | 7.52 g | +8% |
| Total lipid (fat) | 8.00 g | 0.100 g | +7900% |
| Carbohydrate, by difference | 5.15 g | 24.8 g | -79% |
| Fiber, total dietary | — | 7.30 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.16 g | 0.036 g | +3114% |
| Fatty acids, total monounsaturated | 1.77 g | 0.009 g | +19533% |
| 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) | 0.157 mg | 0.115 mg | +37% |
| Riboflavin (Vitamin B2) | 0.101 mg | 0.064 mg | +58% |
| Niacin (Vitamin B3) | 0.379 mg | 0.717 mg | -47% |
| Pantothenic acid (Vitamin B5) | 0.132 mg | 0.430 mg | -69% |
| Vitamin B-6 — Pyridoxine | 0.091 mg | 0.096 mg | -5% |
| Biotin (Vitamin B7) | 29.0 ug | 121 ug | -76% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 1229 mg | 28.0 mg | +4289% |
| Iron, Fe | 1.98 mg | 2.00 mg | -1% |
| Magnesium, Mg | 58.0 mg | 52.0 mg | +12% |
| Phosphorus, P | 73.0 mg | 168 mg | -57% |
| Potassium, K | 75.0 mg | 532 mg | -86% |
| Sodium, Na | 2873 mg | 244 mg | +1077% |
| Zinc, Zn | 1.56 mg | 1.77 mg | -12% |
| Copper, Cu | 0.376 mg | 0.298 mg | +26% |
| Manganese, Mn | 1.17 mg | 0.573 mg | +105% |
| Selenium, Se | 17.3 ug | 1.20 ug | +1342% |
| Other Nutrients | |||
| Energy | 485 kj | 536 kj | -10% |
| Ash | 8.69 g | 1.33 g | +553% |
| Folic acid (Vitamin B9 — synthetic) | 29.0 ug | 121 ug | -76% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 29.0 ug | 121 ug | -76% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 6.00 IU | -100% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | 0.022 g | — | |
| SFA 16:0 (Palmitic acid) | 0.849 g | — | |
| SFA 18:0 (Stearic acid) | 0.286 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.022 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.75 g | 0.009 g | +19289% |
| Fatty acids, total polyunsaturated | 4.52 g | 0.021 g | +21405% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.98 g | 0.021 g | +18862% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.534 g | — | |
| Tryptophan (EAA) | 0.121 g | 0.072 g | +68% |
| Threonine (EAA) | 0.405 g | 0.255 g | +59% |
| Isoleucine (EAA, BCAA) | 0.438 g | 0.300 g | +46% |
| Leucine (EAA, BCAA) | 0.719 g | 0.632 g | +14% |
| Lysine (EAA) | 0.456 g | 0.567 g | -20% |
| Methionine (EAA) | 0.109 g | 0.079 g | +38% |
| Cystine (conditionally essential) | 0.029 g | 0.070 g | -59% |
| Phenylalanine (EAA) | 0.431 g | 0.398 g | +8% |
| Tyrosine (conditionally essential) | 0.362 g | 0.224 g | +62% |
| Valine (EAA, BCAA) | 0.449 g | 0.387 g | +16% |
| Arginine (conditionally essential) | 0.707 g | 0.486 g | +45% |
| Histidine (EAA) | 0.222 g | 0.198 g | +12% |
| Alanine | 0.399 g | 0.439 g | -9% |
| Aspartic acid | 1.05 g | 0.891 g | +18% |
| Glutamic acid | 1.70 g | 1.17 g | +45% |
| Glycine (conditionally essential) | 0.379 g | 0.286 g | +33% |
| Proline (conditionally essential) | 0.560 g | 0.331 g | +69% |
| Serine | 0.524 g | 0.369 g | +42% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 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, salted and fermented (fuyu), 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 +4289% in Tofu, salted and fermented (fuyu), prepared with calcium sulfate Selenium, Se +1342% in Tofu, salted and fermented (fuyu), prepared with calcium sulfate Sodium, Na +1077% in Tofu, salted and fermented (fuyu), prepared with calcium sulfate Manganese, Mn +105% in Tofu, salted and fermented (fuyu), prepared with calcium sulfate
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