Fried Tofu vs. Kidney Beans
Nutrition comparison of Fried Tofu and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and kidney beans:
- Both fried tofu and kidney beans are high in calcium, calories, dietary fiber and protein.
- Fried tofu has 57% less carbohydrates than kidney bean.
- Fried tofu has more thiamin, riboflavin and pantothenic acid, however, kidney bean contains more niacin.
- Fried tofu is an excellent source of iron.
- Kidney bean has 7.9 times less saturated fat than fried tofu.
- Kidney bean is a great source of potassium.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fried tofu and kidney beans are high in calories. Fried tofu has 123% more calories than kidney bean - fried tofu has 270 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, fried tofu is much lighter in carbs, much heavier in fat and similar to kidney beans for protein. Fried tofu has a macronutrient ratio of 26:12:62 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Kidney Beans | |
|---|---|---|
| Protein | 26% | 26% |
| Carbohydrates | 12% | 67% |
| Fat | 62% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Fried tofu has 57% less carbohydrates than kidney bean - fried tofu has 8.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both fried tofu and kidney beans are high in dietary fiber. Kidney bean has 54% more dietary fiber than fried tofu - fried tofu has 3.9g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both fried tofu and kidney beans are high in protein. Fried tofu has 132% more protein than kidney bean - fried tofu has 18.8g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 7.9 times less saturated fat than fried tofu - fried tofu has 2.9g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and fried tofu contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Fried tofu and kidney beans contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Fried tofu and kidney beans contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Fried tofu and kidney beans contain similar amounts of Vitamin K - fried tofu has 7.8ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin, riboflavin and pantothenic acid, however, kidney bean contains more niacin. Both fried tofu and kidney beans contain significant amounts of Vitamin B6 and folate.
| Fried Tofu | Kidney Beans | |
|---|---|---|
| Thiamin | 0.17 MG | 0.06 MG |
| Riboflavin | 0.05 MG | 0.015 MG |
| Niacin | 0.1 MG | 0.417 MG |
| Pantothenic acid | 0.14 MG | ~ |
| Vitamin B6 | 0.099 MG | 0.113 MG |
| Folate | 27 UG | 23 UG |
Minerals
calcium
Both fried tofu and kidney beans are high in calcium. Fried tofu has 541% more calcium than kidney bean - fried tofu has 372mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 225% more iron than kidney bean - fried tofu has 4.9mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 71% more potassium than fried tofu - fried tofu has 146mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Fried Tofu | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.132 G |
| Total | 1.346 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than kidney bean per 100 grams.
| Fried Tofu | Kidney Beans | |
|---|---|---|
| linoleic acid | 10.044 G | 0.217 G |
| Total | 10.044 G | 0.217 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Fried Tofu (Tofu, fried) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Fried Tofu g
()
|
Daily Values (%) |
Kidney Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does fried tofu or kidney beans contain more calories in 100 grams?Both fried tofu and kidney beans are high in calories. Fried tofu has 120% more calories than kidney bean - fried tofu has 270 calories in 100g and kidney bean has 121 calories.
Does fried tofu or kidney beans have more carbohydrates?
By weight, fried tofu has 60% fewer carbohydrates than kidney bean - fried tofu has 8.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does fried tofu or kidney beans contain more calcium?
Both fried tofu and kidney beans are high in calcium. Fried tofu has 540% more calcium than kidney bean - fried tofu has 372mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does fried tofu or kidney beans contain more iron?
Fried tofu is an abundant source of iron and it has 230% more iron than kidney bean - fried tofu has 4.9mg of iron in 100 grams and kidney bean has 1.5mg of iron.