Tofu vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seed, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Tofu 61
Beans 128
Protein (g)
Tofu 7.17
Beans 7.52
Carbs (g)
Tofu 1.18
Beans 24.8
Fat (g)
Tofu 3.69
Beans 0.100
Fiber (g)
Tofu 0.200
Beans 7.30
Quick answers
Which has more protein?
Beans, adzuki, mature seed, cooked, boiled, with salt — 7.52g vs 7.17g per 100g.
Which has fewer calories?
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) — 61 vs 128 kcal per 100g.
Which is more nutrient-dense?
Beans, adzuki, mature seed, cooked, boiled, with salt 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 | 61 kcal | 128 kcal | -52% |
| Macronutrients | |||
| Water | 87.3 g | 66.3 g | +32% |
| Protein | 7.17 g | 7.52 g | -5% |
| Total lipid (fat) | 3.69 g | 0.100 g | +3590% |
| Carbohydrate, by difference | 1.18 g | 24.8 g | -95% |
| Fiber, total dietary | 0.200 g | 7.30 g | -97% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.533 g | 0.036 g | +1381% |
| Fatty acids, total monounsaturated | 0.814 g | 0.009 g | +8944% |
| 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) | 0.047 mg | 0.115 mg | -59% |
| Riboflavin (Vitamin B2) | 0.037 mg | 0.064 mg | -42% |
| Niacin (Vitamin B3) | 0.535 mg | 0.717 mg | -25% |
| Pantothenic acid (Vitamin B5) | 0.051 mg | 0.430 mg | -88% |
| Vitamin B-6 — Pyridoxine | 0.052 mg | 0.096 mg | -46% |
| Biotin (Vitamin B7) | 44.0 ug | 121 ug | -64% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 27.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 4.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.010 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 111 mg | 28.0 mg | +296% |
| Iron, Fe | 1.11 mg | 2.00 mg | -44% |
| Magnesium, Mg | 27.0 mg | 52.0 mg | -48% |
| Phosphorus, P | 92.0 mg | 168 mg | -45% |
| Potassium, K | 120 mg | 532 mg | -77% |
| Sodium, Na | 8.00 mg | 244 mg | -97% |
| Zinc, Zn | 0.640 mg | 1.77 mg | -64% |
| Copper, Cu | 0.157 mg | 0.298 mg | -47% |
| Manganese, Mn | 0.389 mg | 0.573 mg | -32% |
| Selenium, Se | 8.90 ug | 1.20 ug | +642% |
| Other Nutrients | |||
| Energy | 253 kj | 536 kj | -53% |
| Ash | 0.700 g | 1.33 g | -47% |
| Total Sugars | 0.700 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 44.0 ug | 121 ug | -64% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 44.0 ug | 121 ug | -64% |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 7.00 IU | 6.00 IU | +17% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.00 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) | 0.010 g | — | |
| SFA 16:0 (Palmitic acid) | 0.391 g | — | |
| SFA 18:0 (Stearic acid) | 0.132 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.010 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.804 g | 0.009 g | +8833% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.08 g | 0.021 g | +9810% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.84 g | 0.021 g | +8638% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.246 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) | 0.102 g | 0.072 g | +42% |
| Threonine (EAA) | 0.268 g | 0.255 g | +5% |
| Isoleucine (EAA, BCAA) | 0.324 g | 0.300 g | +8% |
| Leucine (EAA, BCAA) | 0.498 g | 0.632 g | -21% |
| Lysine (EAA) | 0.431 g | 0.567 g | -24% |
| Methionine (EAA) | 0.084 g | 0.079 g | +6% |
| Cystine (conditionally essential) | 0.091 g | 0.070 g | +30% |
| Phenylalanine (EAA) | 0.319 g | 0.398 g | -20% |
| Tyrosine (conditionally essential) | 0.219 g | 0.224 g | -2% |
| Valine (EAA, BCAA) | 0.331 g | 0.387 g | -14% |
| Arginine (conditionally essential) | 0.436 g | 0.486 g | -10% |
| Histidine (EAA) | 0.191 g | 0.198 g | -4% |
| Alanine | 0.268 g | 0.439 g | -39% |
| Aspartic acid | 0.724 g | 0.891 g | -19% |
| Glutamic acid | 1.13 g | 1.17 g | -3% |
| Glycine (conditionally essential) | 0.256 g | 0.286 g | -10% |
| Proline (conditionally essential) | 0.353 g | 0.331 g | +7% |
| Serine | 0.309 g | 0.369 g | -16% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 9.49 mg | — | |
| Genistein | 11.9 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.700 mg | — | |
| Choline from phosphatidylcholine | 17.0 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 9.70 mg | — | |
| Total Choline | 27.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 22.6 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, soft, prepared with calcium sulfate and magnesium chloride (nigari) nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +642% in Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) Calcium, Ca +296% in Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) Fiber, total dietary -97% in Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) Sodium, Na -97% in Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
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