Beans vs Tofu: Nutrition Comparison
Compare calories, protein, fat, carbs, vitamins and minerals per 100 g. Values shaded green are generally the more favorable ones.
Key differences
- Tofu has more calories; Beans is lower in calories.
- Tofu has more protein per 100 g.
- Tofu is notably higher in calcium.
- Beans is notably higher in potassium.
Nutrient comparison (per 100 g)
| Nutrient | Beans | Tofu |
|---|---|---|
| Calories | 47 kcal | 116 kcal |
| Protein | 1.8 g | 8.2 g |
| Total Fat | 3.2 g | 8 g |
| Saturated Fat | 1.2 g | 1.2 g |
| Carbohydrate | 2.8 g | 5.2 g |
| Dietary Fiber | 0.1 g | — |
| Total Sugars | 0 g | — |
| Sodium | 2 mg | 2,873 mg |
| Potassium | 408 mg | 75 mg |
| Calcium | 13 mg | 1,229 mg |
| Iron | 2 mg | 2 mg |
| Magnesium | 37 mg | 58 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
- Protein 26%
- Fat 57.5%
- Carbs 16.5%
Frequently asked questions
- Which has more calories, Beans or Tofu?
- Per 100 g: Beans has 47 kcal, Tofu has 116 kcal.
- Which has more protein, Beans or Tofu?
- Per 100 g: Beans has 1.8 g of protein, Tofu has 8.2 g.
Compare with other foods
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.