Kidney Beans vs. Silken Tofu
Nutrition comparison of Kidney 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
kidney beans
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and silken tofu:
- Both silken tofu and kidney beans are high in calcium.
- Kidney bean is a great source of potassium.
- Kidney bean is an excellent source of dietary fiber.
- Silken tofu has 16.6 times less carbohydrates than kidney bean.
- Silken tofu has more riboflavin and pantothenic acid, however, kidney bean contains more Vitamin B6.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) 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
Kidney bean is high in calories and silken tofu has 50% less calories than kidney bean - silken tofu has 61 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 silken tofu per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Silken Tofu | |
|---|---|---|
| Protein | 26% | 43% |
| Carbohydrates | 67% | 7% |
| Fat | 7% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 16.6 times less carbohydrates than kidney bean - silken tofu has 1.2g 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 29 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Silken tofu and kidney beans contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Silken tofu and kidney beans contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both silken tofu and kidney beans are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Silken tofu and kidney beans contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Silken tofu and kidney beans contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Silken tofu and kidney beans contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Silken tofu and kidney beans contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Silken tofu has more riboflavin and pantothenic acid, however, kidney bean contains more Vitamin B6. Both kidney beans and silken tofu contain significant amounts of thiamin, niacin and folate.
| Kidney Beans | Silken Tofu | |
|---|---|---|
| Thiamin | 0.06 MG | 0.047 MG |
| Riboflavin | 0.015 MG | 0.037 MG |
| Niacin | 0.417 MG | 0.535 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | 0.113 MG | 0.052 MG |
| Folate | 23 UG | 44 UG |
Minerals
calcium
Both silken tofu and kidney beans are high in calcium. Silken tofu has 91% more calcium than kidney bean - silken tofu has 111mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Silken tofu and kidney beans contain similar amounts of iron - silken tofu has 1.1mg 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 108% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kidney beans and silken tofu contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.246 G |
| Total | 0.132 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.217 G | 1.835 G |
| Total | 0.217 G | 1.835 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Kidney Beans or Silken Tofu .
Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Kidney Beans g
()
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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% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does silken tofu or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and silken tofu has 50% less calories than kidney bean - silken tofu has 61 calories in 100g and kidney bean has 121 calories.
Is silken tofu or kidney beans better for protein?
Silken tofu and kidney beans contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and kidney bean has 8.1g of protein.
Does silken tofu or kidney beans have more carbohydrates?
By weight, silken tofu has 16.6 times fewer carbohydrates than kidney bean - silken tofu has 1.2g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does silken tofu or kidney beans contain more calcium?
Both silken tofu and kidney beans are high in calcium. Silken tofu has 90% more calcium than kidney bean - silken tofu has 111mg of calcium in 100 grams and kidney bean has 58mg of calcium.