Pinto Beans vs. Tofu
Nutrition comparison of Pinto Beans and 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
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and tofu:
- Both 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.
- Tofu has 9.8 times less carbohydrates than pinto bean.
- Tofu has more riboflavin, pantothenic acid and Vitamin B6.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and tofu has 33% less calories than pinto bean - tofu has 76 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 tofu per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Tofu | |
|---|---|---|
| Protein | 24% | 39% |
| Carbohydrates | 69% | 9% |
| Fat | 7% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 9.8 times less carbohydrates than pinto bean - tofu has 1.9g 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 17 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Tofu and pinto beans contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Tofu and pinto beans contain similar amounts of protein - tofu has 8.1g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both tofu and pinto beans are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Tofu and pinto beans contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Tofu has more Vitamin A than pinto bean - tofu has 25.5ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Tofu and pinto beans contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Tofu and pinto beans contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Tofu has more riboflavin, pantothenic acid and Vitamin B6. Both pinto beans and tofu contain significant amounts of thiamin, niacin and folate.
| Pinto Beans | Tofu | |
|---|---|---|
| Thiamin | 0.052 MG | 0.081 MG |
| Riboflavin | 0.019 MG | 0.052 MG |
| Niacin | 0.272 MG | 0.195 MG |
| Pantothenic acid | ~ | 0.068 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | 24 UG | 15 UG |
Minerals
calcium
Both tofu and pinto beans are high in calcium. Tofu has 456% more calcium than pinto bean - tofu has 350mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Tofu is an excellent source of iron and it has 303% more iron than pinto bean - tofu has 5.4mg 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 126% more potassium than tofu - tofu has 121mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than pinto bean per 100 grams.
| Pinto Beans | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.319 G |
| Total | 0.158 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Tofu | |
|---|---|---|
| linoleic acid | 0.115 G | 2.38 G |
| Total | 0.115 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: Pinto Beans (Beans, pinto, canned, drained solids) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Pinto 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 % |
|
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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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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 pinto beans contain more calories in 100 grams?Pinto bean is high in calories and tofu has 30% less calories than pinto bean - tofu has 76 calories in 100g and pinto bean has 114 calories.
Is tofu or pinto beans better for protein?
Tofu and pinto beans contain similar amounts of protein - tofu has 8.1g of protein per 100 grams and pinto bean has 7g of protein.
Does tofu or pinto beans have more carbohydrates?
By weight, tofu has 9.8 times fewer carbohydrates than pinto bean - tofu has 1.9g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does tofu or pinto beans contain more calcium?
Both tofu and pinto beans are high in calcium. Tofu has 460% more calcium than pinto bean - tofu has 350mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does tofu or pinto beans contain more iron?
Tofu is an abundant source of iron and it has 300% more iron than pinto bean - tofu has 5.4mg of iron in 100 grams and pinto bean has 1.3mg of iron.