NutriBase

Beans vs Tofu, Firm: Nutrition Comparison

Compare calories, protein, fat, carbs, vitamins and minerals per 100 g. Values shaded green are generally the more favorable ones.

Legumes & Soy Beans 47 kcal · 100 g VS Legumes & Soy Tofu, Firm 78 kcal · 100 g

Key differences

  • Tofu, Firm has more calories; Beans is lower in calories.
  • Tofu, Firm has more protein per 100 g.
  • Tofu, Firm is notably higher in dietary fiber.
  • Tofu, Firm is notably higher in calcium.
  • Beans is notably higher in potassium.

Nutrient comparison (per 100 g)

Nutrient Beans Tofu, Firm
Calories 47 kcal 78 kcal
Protein 1.8 g 9 g
Total Fat 3.2 g 4.2 g
Saturated Fat 1.2 g 0.8 g
Carbohydrate 2.8 g 2.9 g
Dietary Fiber 0.1 g 0.9 g
Total Sugars 0 g 0.6 g
Sodium 2 mg 12 mg
Potassium 408 mg 148 mg
Calcium 13 mg 201 mg
Iron 2 mg 1.6 mg
Magnesium 37 mg 37 mg
Vitamin C 0 mg 0.2 mg
Vitamin A 0 mcg 0 mcg
Vitamin D 0 mcg 0 mcg
Cholesterol 4 mg 0 mg

Green highlighting marks the more favorable value where it applies (for example, more protein or less saturated fat). Neutral nutrients are not highlighted.

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Beans

  • Protein 15.3%
  • Fat 61.3%
  • Carbs 23.4%

Tofu, Firm

  • Protein 43.4%
  • Fat 45.1%
  • Carbs 11.5%

Frequently asked questions

Which has more calories, Beans or Tofu, Firm?
Per 100 g: Beans has 47 kcal, Tofu, Firm has 78 kcal.
Which has more protein, Beans or Tofu, Firm?
Per 100 g: Beans has 1.8 g of protein, Tofu, Firm has 9 g.

Compare with other foods

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Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.