Pinto Beans vs. Silken Tofu
Nutrition comparison of Pinto Beans and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and silken tofu:
- Both silken tofu and pinto beans are high in calcium.
- Pinto bean is a great source of potassium.
- Pinto bean is an excellent source of dietary fiber.
- Silken tofu has 16.1 times less carbohydrates than pinto bean.
- Silken tofu has more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and silken tofu has 46% less calories than pinto bean - silken tofu has 61 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is lighter in protein, much heavier in carbs and much lighter in fat compared to silken tofu per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Silken Tofu | |
|---|---|---|
| Protein | 24% | 43% |
| Carbohydrates | 69% | 7% |
| Fat | 7% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 16.1 times less carbohydrates than pinto bean - silken tofu has 1.2g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Pinto bean is an excellent source of dietary fiber and it has 26 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Silken tofu and pinto beans contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Silken tofu and pinto beans contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both silken tofu and pinto beans are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Silken tofu and pinto beans contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Silken tofu and pinto beans contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Silken tofu and pinto beans contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Silken tofu and pinto beans contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Silken tofu has more pantothenic acid and Vitamin B6. Both pinto beans and silken tofu contain significant amounts of thiamin, riboflavin, niacin and folate.
| Pinto Beans | Silken Tofu | |
|---|---|---|
| Thiamin | 0.052 MG | 0.047 MG |
| Riboflavin | 0.019 MG | 0.037 MG |
| Niacin | 0.272 MG | 0.535 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | ~ | 0.052 MG |
| Folate | 24 UG | 44 UG |
Minerals
calcium
Both silken tofu and pinto beans are high in calcium. Silken tofu has 76% more calcium than pinto bean - silken tofu has 111mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Silken tofu and pinto beans contain similar amounts of iron - silken tofu has 1.1mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Pinto bean is a great source of potassium and it has 128% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pinto beans and silken tofu contain significant amounts of alpha linoleic acid (ALA).
| Pinto Beans | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.246 G |
| Total | 0.158 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.115 G | 1.835 G |
| Total | 0.115 G | 1.835 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: Pinto Beans (Beans, pinto, canned, drained solids) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Pinto Beans g
()
|
Daily Values (%) |
Silken Tofu g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 silken tofu or pinto beans contain more calories in 100 grams?Pinto bean is high in calories and silken tofu has 50% less calories than pinto bean - silken tofu has 61 calories in 100g and pinto bean has 114 calories.
Is silken tofu or pinto beans better for protein?
Silken tofu and pinto beans contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and pinto bean has 7g of protein.
Does silken tofu or pinto beans have more carbohydrates?
By weight, silken tofu has 16.1 times fewer carbohydrates than pinto bean - silken tofu has 1.2g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does silken tofu or pinto beans contain more calcium?
Both silken tofu and pinto beans are high in calcium. Silken tofu has 80% more calcium than pinto bean - silken tofu has 111mg of calcium in 100 grams and pinto bean has 63mg of calcium.