Which has more protein, Tofu, salted and fermented (fuyu) or Beans, adzuki, mature seeds, canned, sweetened?

Tofu, salted and fermented (fuyu) has more protein at 8.92g per 100g, compared to 3.80g for Beans, adzuki, mature seeds, canned, sweetened.

Which has more calories, Tofu, salted and fermented (fuyu) or Beans, adzuki, mature seeds, canned, sweetened?

Beans, adzuki, mature seeds, canned, sweetened has more calories at 237 kcal per 100g, compared to 116 kcal for Tofu, salted and fermented (fuyu).

Is Tofu, salted and fermented (fuyu) healthier than Beans, adzuki, mature seeds, canned, sweetened?

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 237

Protein (g)

Tofu 8.92

Beans 3.80

Carbs (g)

Tofu 4.38

Beans 55.0

Fat (g)

Tofu 8.00

Beans 0.030

Fiber (g)

Tofu —

Beans —

Quick answers

Which has more protein?

Tofu, salted and fermented (fuyu) — 8.92g vs 3.80g per 100g.

Which has fewer calories?

Tofu, salted and fermented (fuyu) — 116 vs 237 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	237 kcal	-51%
Macronutrients
Water	70.0 g	40.6 g	+73%
Protein	8.92 g	3.80 g	+135%
Total lipid (fat)	8.00 g	0.030 g	+26567%
Carbohydrate, by difference	4.38 g	55.0 g	-92%
Fats & Fatty Acids
Fatty acids, total saturated	1.16 g	0.011 g	+10418%
Fatty acids, total monounsaturated	1.77 g	0.003 g	+58800%
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	0.101 mg	+55%
Riboflavin (Vitamin B2)	0.101 mg	0.056 mg	+80%
Niacin (Vitamin B3)	0.379 mg	0.631 mg	-40%
Pantothenic acid (Vitamin B5)	0.132 mg	0.378 mg	-65%
Vitamin B-6 — Pyridoxine	0.091 mg	0.084 mg	+8%
Biotin (Vitamin B7)	29.0 ug	107 ug	-73%
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	22.0 mg	+109%
Iron, Fe	1.98 mg	1.13 mg	+75%
Magnesium, Mg	52.0 mg	31.0 mg	+68%
Phosphorus, P	73.0 mg	74.0 mg	-1%
Potassium, K	75.0 mg	119 mg	-37%
Sodium, Na	2873 mg	218 mg	+1218%
Zinc, Zn	1.56 mg	1.56 mg	=
Copper, Cu	0.376 mg	0.265 mg	+42%
Manganese, Mn	1.17 mg	0.504 mg	+133%
Selenium, Se	17.3 ug	3.20 ug	+441%
Other Nutrients
Energy	484 kj	992 kj	-51%
Ash	8.69 g	0.580 g	+1398%
Folic acid (Vitamin B9 — synthetic)	29.0 ug	107 ug	-73%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	29.0 ug	107 ug	-73%
Retinol	0 ug	0 ug	=
Vitamin A, IU	0 IU	5.00 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	0.003 g	+58067%
Fatty acids, total polyunsaturated	4.52 g	0.006 g	+75167%
PUFA 18:2 (Omega-6, Linoleic acid)	3.98 g	0.006 g	+66267%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.534 g	—
Tryptophan (EAA)	0.127 g	0.036 g	+253%
Threonine (EAA)	0.332 g	0.129 g	+157%
Isoleucine (EAA, BCAA)	0.404 g	0.151 g	+168%
Leucine (EAA, BCAA)	0.619 g	0.319 g	+94%
Lysine (EAA)	0.537 g	0.286 g	+88%
Methionine (EAA)	0.104 g	0.040 g	+160%
Cystine (conditionally essential)	0.113 g	0.035 g	+223%
Phenylalanine (EAA)	0.397 g	0.201 g	+98%
Tyrosine (conditionally essential)	0.273 g	0.113 g	+142%
Valine (EAA, BCAA)	0.411 g	0.196 g	+110%
Arginine (conditionally essential)	0.542 g	0.246 g	+120%
Histidine (EAA)	0.237 g	0.100 g	+137%
Alanine	0.334 g	0.222 g	+50%
Aspartic acid	0.900 g	0.451 g	+100%
Glutamic acid	1.41 g	0.593 g	+137%
Glycine (conditionally essential)	0.318 g	0.145 g	+119%
Proline (conditionally essential)	0.440 g	0.167 g	+163%
Serine	0.384 g	0.187 g	+105%
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 seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +1218% in Tofu, salted and fermented (fuyu) Selenium, Se +441% in Tofu, salted and fermented (fuyu) Protein +135% in Tofu, salted and fermented (fuyu) Manganese, Mn +133% in Tofu, salted and fermented (fuyu)

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