Tofu vs. White Beans
Nutrition comparison of 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
tofu
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and white beans:
- Both tofu and white beans are high in calcium and iron.
- Tofu has 10.3 times less carbohydrates than white bean.
- White bean has more pantothenic acid and folate.
- White bean is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and tofu has 33% less calories than white bean - tofu has 76 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, tofu is heavier in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Tofu has a macronutrient ratio of 39:9:52 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | White Beans | |
|---|---|---|
| Protein | 39% | 25% |
| Carbohydrates | 9% | 73% |
| Fat | 52% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 10.3 times less carbohydrates than white bean - tofu has 1.9g 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 15 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Tofu and white beans contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Tofu and white beans contain similar amounts of protein - tofu has 8.1g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both tofu and white beans are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Tofu and white beans contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than white bean - tofu has 25.5ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Tofu and white beans contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Tofu and white beans contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more pantothenic acid and folate. Both tofu and white beans contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Tofu | White Beans | |
|---|---|---|
| Thiamin | 0.081 MG | 0.096 MG |
| Riboflavin | 0.052 MG | 0.037 MG |
| Niacin | 0.195 MG | 0.113 MG |
| Pantothenic acid | 0.068 MG | 0.185 MG |
| Vitamin B6 | 0.047 MG | 0.075 MG |
| Folate | 15 UG | 65 UG |
Minerals
calcium
Both tofu and white beans are high in calcium. Tofu has 379% more calcium than white bean - tofu has 350mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both tofu and white beans are high in iron. Tofu has 79% more iron than white bean - tofu has 5.4mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 275% more potassium than tofu - tofu has 121mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than white bean per 100 grams.
| Tofu | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.056 G |
| Total | 0.319 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than white bean per 100 grams.
| Tofu | White Beans | |
|---|---|---|
| linoleic acid | 2.38 G | 0.067 G |
| Total | 2.38 G | 0.067 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and White Beans (Beans, white, mature seeds, canned) .
Tofu g
()
|
Daily Values (%) |
White Beans 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 % |
|
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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
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 white beans contain more calories in 100 grams?White bean is high in calories and tofu has 30% less calories than white bean - tofu has 76 calories in 100g and white bean has 114 calories.
Is tofu or white beans better for protein?
Tofu and white beans contain similar amounts of protein - tofu has 8.1g of protein per 100 grams and white bean has 7.3g of protein.
Does tofu or white beans have more carbohydrates?
By weight, tofu has 10.3 times fewer carbohydrates than white bean - tofu has 1.9g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does tofu or white beans contain more calcium?
Both tofu and white beans are high in calcium. Tofu has 380% more calcium than white bean - tofu has 350mg of calcium in 100 grams and white bean has 73mg of calcium.
Does tofu or white beans contain more iron?
Both tofu and white beans are high in iron. Tofu has 80% more iron than white bean - tofu has 5.4mg of iron in 100 grams and white bean has 3mg of iron.
Does tofu or white beans contain more potassium?
White bean is a rich source of potassium and it has 280% more potassium than tofu - tofu has 121mg of potassium in 100 grams and white bean has 454mg of potassium.