NutriBasesNutrition Intelligence

Beans, Adzuki vs Tofu, Firm: Nutrition Comparison

Compare calories, protein, fat, carbs, vitamins and minerals per 100 g. Values shaded green are generally the more favorable ones.

Legumes & Soy Beans, Adzuki 329 kcal · 100 g VS Legumes & Soy Tofu, Firm 78 kcal · 100 g

Key differences

  • Beans, Adzuki has more calories; Tofu, Firm is lower in calories.
  • Beans, Adzuki has more protein per 100 g.
  • Beans, Adzuki is notably higher in dietary fiber.
  • Beans, Adzuki is notably higher in iron.
  • Tofu, Firm is notably higher in calcium.

At a glance

Beans, Adzuki on the left, Tofu, Firm on the right. The longer bar holds more per 100 g; green marks the generally more favorable value.

Calories
329 kcal
78 kcal
Protein
19.9 g
9 g
Total Fat
0.5 g
4.2 g
Carbohydrate
62.9 g
2.9 g
Dietary Fiber
12.7 g
0.9 g
Total Sugars
—
0.6 g

Nutrient comparison (per 100 g)

Nutrient Beans, Adzuki Tofu, Firm
Calories 329 kcal 78 kcal
Protein 19.9 g 9 g
Total Fat 0.5 g 4.2 g
Saturated Fat 0.2 g 0.8 g
Carbohydrate 62.9 g 2.9 g
Dietary Fiber 12.7 g 0.9 g
Total Sugars — 0.6 g
Sodium 5 mg 12 mg
Potassium 1,254 mg 148 mg
Calcium 66 mg 201 mg
Iron 5 mg 1.6 mg
Magnesium 127 mg 37 mg
Vitamin C 0 mg 0.2 mg
Vitamin A 1 mcg 0 mcg
Vitamin D 0 mcg 0 mcg
Cholesterol 0 mg 0 mg

Green highlighting marks the more favorable value where it applies (for example, more protein or less saturated fat). Neutral nutrients are not highlighted.

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Beans, Adzuki

  • Protein25.6%19.9 g
  • Fat1.5%0.5 g
  • Carbs72.9%62.9 g

Tofu, Firm

  • Protein43.4%9 g
  • Fat45.1%4.2 g
  • Carbs11.5%2.9 g

Frequently asked questions

Which has more calories, Beans, Adzuki or Tofu, Firm?
Per 100 g: Beans, Adzuki has 329 kcal, Tofu, Firm has 78 kcal.
Which has more protein, Beans, Adzuki or Tofu, Firm?
Per 100 g: Beans, Adzuki has 19.9 g of protein, Tofu, Firm has 9 g.

Compare with other foods

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Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.