Kidney Beans vs. Tofu
Nutrition comparison of Kidney Beans and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and tofu:
- Both tofu and kidney beans are high in calcium and protein.
- Kidney bean is a great source of potassium.
- Kidney bean is an excellent source of dietary fiber.
- Tofu has 10.1 times less carbohydrates than kidney bean.
- Tofu has more riboflavin and pantothenic acid, however, kidney bean contains more niacin and Vitamin B6.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and tofu has 37% less calories than kidney bean - tofu has 76 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Tofu | |
|---|---|---|
| Protein | 26% | 39% |
| Carbohydrates | 67% | 9% |
| Fat | 7% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 10.1 times less carbohydrates than kidney bean - tofu has 1.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has 19 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Tofu and kidney beans contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both tofu and kidney beans are high in protein. Tofu is very similar to tofu for protein - tofu has 8.1g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both tofu and kidney beans are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Tofu and kidney beans contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Tofu has more Vitamin A than kidney bean - tofu has 25.5ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Tofu and kidney beans contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Tofu and kidney beans contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Tofu has more riboflavin and pantothenic acid, however, kidney bean contains more niacin and Vitamin B6. Both kidney beans and tofu contain significant amounts of thiamin and folate.
| Kidney Beans | Tofu | |
|---|---|---|
| Thiamin | 0.06 MG | 0.081 MG |
| Riboflavin | 0.015 MG | 0.052 MG |
| Niacin | 0.417 MG | 0.195 MG |
| Pantothenic acid | ~ | 0.068 MG |
| Vitamin B6 | 0.113 MG | 0.047 MG |
| Folate | 23 UG | 15 UG |
Minerals
calcium
Both tofu and kidney beans are high in calcium. Tofu has 503% more calcium than kidney bean - tofu has 350mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Tofu is an excellent source of iron and it has 257% more iron than kidney bean - tofu has 5.4mg 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 107% more potassium than tofu - tofu has 121mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Kidney Beans | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.319 G |
| Total | 0.132 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Tofu | |
|---|---|---|
| linoleic acid | 0.217 G | 2.38 G |
| Total | 0.217 G | 2.38 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Kidney Beans g
()
|
Daily Values (%) |
Tofu g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 tofu or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and tofu has 40% less calories than kidney bean - tofu has 76 calories in 100g and kidney bean has 121 calories.
Is tofu or kidney beans better for protein?
Both tofu and kidney beans are high in protein. Tofu is very similar to tofu for protein - tofu has 8.1g of protein per 100 grams and kidney bean has 8.1g of protein.
Does tofu or kidney beans have more carbohydrates?
By weight, tofu has 10.1 times fewer carbohydrates than kidney bean - tofu has 1.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does tofu or kidney beans contain more calcium?
Both tofu and kidney beans are high in calcium. Tofu has 500% more calcium than kidney bean - tofu has 350mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does tofu or kidney beans contain more iron?
Tofu is an abundant source of iron and it has 260% more iron than kidney bean - tofu has 5.4mg of iron in 100 grams and kidney bean has 1.5mg of iron.