Silken Tofu vs. White Beans

Q: Does silken tofu or white beans contain more dietary fiber?

White bean is an excellent source of dietary fiber and it has 23 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

Nutrition comparison of Silken Tofu and White Beans

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of silken tofu versus white beans (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Omegas
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For a quick recap of significant nutrients and differences in silken tofu and white beans:

Both silken tofu and white beans are high in calcium.
Silken tofu has 16.9 times less carbohydrates than white bean.
White bean has more thiamin and pantothenic acid, however, silken tofu contains more niacin.
White bean is a great source of iron.
White bean is an excellent source of dietary fiber and potassium.

Detailed nutritional comparison of silken tofu and white beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.

Silken Tofu src

White Beans src

Calories and Carbs

calories

White bean is high in calories and silken tofu has 46% less calories than white bean - silken tofu has 61 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, silken tofu is heavier in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Silken Tofu	White Beans
Protein	43%	25%
Carbohydrates	7%	73%
Fat	50%	2%
Alcohol	~	~

carbohydrates

Silken tofu has 16.9 times less carbohydrates than white bean - silken tofu has 1.2g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

White bean is an excellent source of dietary fiber and it has 23 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

Silken tofu and white beans contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

Silken tofu and white beans contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

Both silken tofu and white beans are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

Vitamins

Vitamin C

Silken tofu and white beans contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and white bean does not contain significant amounts.

Vitamin A

Silken tofu and white beans contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and white bean does not contain significant amounts.

Vitamin E

Silken tofu and white beans contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Silken tofu and white beans contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

White bean has more thiamin and pantothenic acid, however, silken tofu contains more niacin. Both silken tofu and white beans contain significant amounts of riboflavin, Vitamin B6 and folate.

	Silken Tofu	White Beans
Thiamin	0.047 MG	0.096 MG
Riboflavin	0.037 MG	0.037 MG
Niacin	0.535 MG	0.113 MG
Pantothenic acid	0.051 MG	0.185 MG
Vitamin B6	0.052 MG	0.075 MG
Folate	44 UG	65 UG

Minerals

calcium

Both silken tofu and white beans are high in calcium. Silken tofu has 52% more calcium than white bean - silken tofu has 111mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

White bean is a great source of iron and it has 169% more iron than silken tofu - silken tofu has 1.1mg of iron per 100 grams and white bean has 3mg of iron.

potassium

White bean is an excellent source of potassium and it has 278% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than white bean per 100 grams.

	Silken Tofu	White Beans
alpha linoleic acid	0.246 G	0.056 G
Total	0.246 G	0.056 G

omega 6s

Comparing omega-6 fatty acids, silken tofu has more linoleic acid than white bean per 100 grams.

	Silken Tofu	White Beans
linoleic acid	1.835 G	0.067 G
Total	1.835 G	0.067 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 Silken Tofu or White Beans .

Note: The specific food items compared are: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and White Beans (Beans, white, mature seeds, canned) .

Silken Tofu g ()	Daily Values (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
Silken Tofu	100 g
White Beans	100 g

FAQ

Does silken tofu or white beans contain more calories in 100 grams?
White bean is high in calories and silken tofu has 50% less calories than white bean - silken tofu has 61 calories in 100g and white bean has 114 calories.

Is silken tofu or white beans better for protein?
Silken tofu and white beans contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and white bean has 7.3g of protein.

Does silken tofu or white beans have more carbohydrates?
By weight, silken tofu has 16.9 times fewer carbohydrates than white bean - silken tofu has 1.2g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does silken tofu or white beans contain more calcium?
Both silken tofu and white beans are high in calcium. Silken tofu has 50% more calcium than white bean - silken tofu has 111mg of calcium in 100 grams and white bean has 73mg of calcium.

Does silken tofu or white beans contain more potassium?
White bean is a rich source of potassium and it has 280% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and white bean has 454mg of potassium.

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