NutriBasesNutrition Intelligence

Beans 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 47 kcal · 100 g VS Legumes & Soy Tofu, Firm 78 kcal · 100 g

Key differences

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

At a glance

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

Calories
47 kcal
78 kcal
Protein
1.8 g
9 g
Total Fat
3.2 g
4.2 g
Carbohydrate
2.8 g
2.9 g
Dietary Fiber
0.1 g
0.9 g
Total Sugars
0 g
0.6 g

Nutrient comparison (per 100 g)

Nutrient Beans Tofu, Firm
Calories 47 kcal 78 kcal
Protein 1.8 g 9 g
Total Fat 3.2 g 4.2 g
Saturated Fat 1.2 g 0.8 g
Carbohydrate 2.8 g 2.9 g
Dietary Fiber 0.1 g 0.9 g
Total Sugars 0 g 0.6 g
Sodium 2 mg 12 mg
Potassium 408 mg 148 mg
Calcium 13 mg 201 mg
Iron 2 mg 1.6 mg
Magnesium 37 mg 37 mg
Vitamin C 0 mg 0.2 mg
Vitamin A 0 mcg 0 mcg
Vitamin D 0 mcg 0 mcg
Cholesterol 4 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

  • Protein15.3%1.8 g
  • Fat61.3%3.2 g
  • Carbs23.4%2.8 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 or Tofu, Firm?
Per 100 g: Beans has 47 kcal, Tofu, Firm has 78 kcal.
Which has more protein, Beans or Tofu, Firm?
Per 100 g: Beans has 1.8 g of protein, Tofu, Firm has 9 g.

Compare with other foods

Beans vs Bacon Bits, Meatless Beans vs Bacon, Meatless Beans vs Beans, Adzuki Beans vs Beans, Adzuki Tofu, Firm vs Bacon Bits, Meatless Tofu, Firm vs Bacon, Meatless Pick a pair manually

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.