Which has more protein, Tofu, salted and fermented (fuyu) or Beans, adzuki, mature seed, cooked, boiled, with salt?

Tofu, salted and fermented (fuyu) has more protein at 8.92g per 100g, compared to 7.52g for Beans, adzuki, mature seed, cooked, boiled, with salt.

Which has more calories, Tofu, salted and fermented (fuyu) or Beans, adzuki, mature seed, cooked, boiled, with salt?

Beans, adzuki, mature seed, cooked, boiled, with salt has more calories at 128 kcal per 100g, compared to 116 kcal for Tofu, salted and fermented (fuyu).

Is Tofu, salted and fermented (fuyu) healthier than Beans, adzuki, mature seed, cooked, boiled, with salt?

Based on vitamin and mineral density, Tofu, salted and fermented (fuyu) 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, salted and fermented (fuyu) is higher in more vitamins & minerals

Calories (kcal)

Tofu 116

Beans 128

Protein (g)

Tofu 8.92

Beans 7.52

Carbs (g)

Tofu 4.38

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) — 8.92g vs 7.52g per 100g.

Which has fewer calories?

Tofu, salted and fermented (fuyu) — 116 vs 128 kcal per 100g.

Which is more nutrient-dense?

Tofu, salted and fermented (fuyu) 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	8.92 g	7.52 g	+19%
Total lipid (fat)	8.00 g	0.100 g	+7900%
Carbohydrate, by difference	4.38 g	24.8 g	-82%
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	46.0 mg	28.0 mg	+64%
Iron, Fe	1.98 mg	2.00 mg	-1%
Magnesium, Mg	52.0 mg	52.0 mg	=
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	484 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)	0.127 g	0.072 g	+76%
Threonine (EAA)	0.332 g	0.255 g	+30%
Isoleucine (EAA, BCAA)	0.404 g	0.300 g	+35%
Leucine (EAA, BCAA)	0.619 g	0.632 g	-2%
Lysine (EAA)	0.537 g	0.567 g	-5%
Methionine (EAA)	0.104 g	0.079 g	+32%
Cystine (conditionally essential)	0.113 g	0.070 g	+61%
Phenylalanine (EAA)	0.397 g	0.398 g	=
Tyrosine (conditionally essential)	0.273 g	0.224 g	+22%
Valine (EAA, BCAA)	0.411 g	0.387 g	+6%
Arginine (conditionally essential)	0.542 g	0.486 g	+12%
Histidine (EAA)	0.237 g	0.198 g	+20%
Alanine	0.334 g	0.439 g	-24%
Aspartic acid	0.900 g	0.891 g	+1%
Glutamic acid	1.41 g	1.17 g	+20%
Glycine (conditionally essential)	0.318 g	0.286 g	+11%
Proline (conditionally essential)	0.440 g	0.331 g	+33%
Serine	0.384 g	0.369 g	+4%
Daidzein	20.7 mg	—
Genistein	23.8 mg	—
Isoflavones
Total isoflavones	48.5 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) nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +1342% in Tofu, salted and fermented (fuyu) Sodium, Na +1077% in Tofu, salted and fermented (fuyu) Manganese, Mn +105% in Tofu, salted and fermented (fuyu) Potassium, K -86% in Tofu, salted and fermented (fuyu)

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