Black Beans vs. Tofu
Nutrition comparison of Black Beans and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and tofu:
- Black bean has more riboflavin, niacin, pantothenic acid and folate.
- Black bean is an excellent source of dietary fiber and potassium.
- Tofu has 7.8 times less carbohydrates than black bean.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tofu and black beans contain similar amounts of calories - tofu has 76 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Black beans has a macronutrient ratio of 26:71:3 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Tofu | |
|---|---|---|
| Protein | 26% | 39% |
| Carbohydrates | 71% | 9% |
| Fat | 3% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 7.8 times less carbohydrates than black bean - tofu has 1.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 22 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Tofu and black beans contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Tofu is a great source of protein and it has 34% more protein than black bean - tofu has 8.1g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both tofu and black beans are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has 26 times more Vitamin C than tofu - tofu has 0.1mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and tofu contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and black beans contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Tofu and black beans contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more riboflavin, niacin, pantothenic acid and folate. Both black beans and tofu contain significant amounts of thiamin and Vitamin B6.
| Black Beans | Tofu | |
|---|---|---|
| Thiamin | 0.14 MG | 0.081 MG |
| Riboflavin | 0.12 MG | 0.052 MG |
| Niacin | 0.62 MG | 0.195 MG |
| Pantothenic acid | 0.184 MG | 0.068 MG |
| Vitamin B6 | 0.055 MG | 0.047 MG |
| Folate | 61 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 900% more calcium than black bean - tofu has 350mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Tofu is an excellent source of iron and it has 182% more iron than black bean - tofu has 5.4mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 155% more potassium than tofu - tofu has 121mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.319 G |
| Total | 0.057 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than black bean per 100 grams.
| Black Beans | Tofu | |
|---|---|---|
| linoleic acid | 0.068 G | 2.38 G |
| Total | 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Black 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
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 % |
|
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 black beans contain more calories in 100 grams?Tofu and black beans contain similar amounts of calories - tofu has 76 calories in 100g and black bean has 91 calories.
Is tofu or black beans better for protein?
Tofu is a great source of protein and it has 30% more protein than black bean - tofu has 8.1g of protein per 100 grams and black bean has 6g of protein.
Does tofu or black beans have more carbohydrates?
By weight, tofu has 7.8 times fewer carbohydrates than black bean - tofu has 1.9g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does tofu or black beans contain more calcium?
Tofu is a rich source of calcium and it has 900% more calcium than black bean - tofu has 350mg of calcium in 100 grams and black bean has 35mg of calcium.
Does tofu or black beans contain more iron?
Tofu is an abundant source of iron and it has 180% more iron than black bean - tofu has 5.4mg of iron in 100 grams and black bean has 1.9mg of iron.
Does tofu or black beans contain more potassium?
Black bean is a rich source of potassium and it has 160% more potassium than tofu - tofu has 121mg of potassium in 100 grams and black bean has 308mg of potassium.