NutriBasesNutrition Intelligence

Beans vs Tofu, Raw: 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, Raw 76 kcal · 100 g

Key differences

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

At a glance

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

Calories
47 kcal
76 kcal
Protein
1.8 g
8.1 g
Total Fat
3.2 g
4.8 g
Carbohydrate
2.8 g
1.9 g
Dietary Fiber
0.1 g
0.3 g
Total Sugars
0 g
0.6 g

Nutrient comparison (per 100 g)

Nutrient Beans Tofu, Raw
Calories 47 kcal 76 kcal
Protein 1.8 g 8.1 g
Total Fat 3.2 g 4.8 g
Saturated Fat 1.2 g 0.7 g
Carbohydrate 2.8 g 1.9 g
Dietary Fiber 0.1 g 0.3 g
Total Sugars 0 g 0.6 g
Sodium 2 mg 7 mg
Potassium 408 mg 121 mg
Calcium 13 mg 350 mg
Iron 2 mg 5.4 mg
Magnesium 37 mg 30 mg
Vitamin C 0 mg 0.1 mg
Vitamin A 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, Raw

  • Protein39.3%8.1 g
  • Fat52.3%4.8 g
  • Carbs8.4%1.9 g

Frequently asked questions

Which has more calories, Beans or Tofu, Raw?
Per 100 g: Beans has 47 kcal, Tofu, Raw has 76 kcal.
Which has more protein, Beans or Tofu, Raw?
Per 100 g: Beans has 1.8 g of protein, Tofu, Raw has 8.1 g.

Compare with other foods

Beans vs Bacon Bits, Meatless Beans vs Bacon, Meatless Beans vs Beans, Adzuki Beans vs Beans, Adzuki Tofu, Raw vs Bacon Bits, Meatless Tofu, Raw 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.