Black Beans vs. Tofu

Nutrition comparison of Black Beans and Tofu


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

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

For a quick recap of significant nutrients and differences in black beans and tofu:

  • Black bean has more riboflavin, niacin, pantothenic acid and folate.
  • Black bean is an excellent source of dietary fiber and potassium.
  • Tofu has 7.8 times less carbohydrates than black bean.
  • Tofu is a great source of protein.
  • Tofu is an excellent source of calcium and iron.
Detailed nutritional comparison of black beans and tofu 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: Black Beans (Beans, black turtle, mature seeds, canned) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.


Image of Black Beans src
Image of Tofu src

Here's an infographic summarizing the nutritional differences between black beans and tofu. marks particularly rich nutrients.


Calories and Carbs

calories

Tofu and black beans contain similar amounts of calories - tofu has 76 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, black beans is lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Black beans has a macronutrient ratio of 26:71:3 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Tofu
Protein 26% 39%
Carbohydrates 71% 9%
Fat 3% 52%
Alcohol ~ ~

carbohydrates

Tofu has 7.8 times less carbohydrates than black bean - tofu has 1.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Black bean is an excellent source of dietary fiber and it has 22 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Tofu and black beans contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Tofu is a great source of protein and it has 34% more protein than black bean - tofu has 8.1g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Both tofu and black beans are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

Vitamins

Vitamin C

Black bean has 26 times more Vitamin C than tofu - tofu has 0.1mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.

Vitamin A

Black beans and tofu contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and tofu does not contain significant amounts.

Vitamin E

Tofu and black beans contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Tofu and black beans contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Black bean has more riboflavin, niacin, pantothenic acid and folate. Both black beans and tofu contain significant amounts of thiamin and Vitamin B6.

Black Beans Tofu
Thiamin 0.14 MG 0.081 MG
Riboflavin 0.12 MG 0.052 MG
Niacin 0.62 MG 0.195 MG
Pantothenic acid 0.184 MG 0.068 MG
Vitamin B6 0.055 MG 0.047 MG
Folate 61 UG 15 UG

Minerals

calcium

Tofu is an excellent source of calcium and it has 900% more calcium than black bean - tofu has 350mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Tofu is an excellent source of iron and it has 182% more iron than black bean - tofu has 5.4mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Black bean is an excellent source of potassium and it has 155% more potassium than tofu - tofu has 121mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Black Beans Tofu
alpha linoleic acid 0.057 G 0.319 G
Total 0.057 G 0.319 G

omega 6s

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

Black Beans Tofu
linoleic acid 0.068 G 2.38 G
Total 0.068 G 2.38 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: Black Beans (Beans, black turtle, mature seeds, canned) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

Black Beans g

()
Daily Values (%)

Tofu g

()
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


FAQ

Does tofu or black beans contain more calories in 100 grams?
Tofu and black beans contain similar amounts of calories - tofu has 76 calories in 100g and black bean has 91 calories.

Is tofu or black beans better for protein?
Tofu is a great source of protein and it has 30% more protein than black bean - tofu has 8.1g of protein per 100 grams and black bean has 6g of protein.

Does tofu or black beans have more carbohydrates?
By weight, tofu has 7.8 times fewer carbohydrates than black bean - tofu has 1.9g of carbs for 100g and black bean has 16.6g of carbohydrates.

Does tofu or black beans contain more calcium?
Tofu is a rich source of calcium and it has 900% more calcium than black bean - tofu has 350mg of calcium in 100 grams and black bean has 35mg of calcium.

Does tofu or black beans contain more iron?
Tofu is an abundant source of iron and it has 180% more iron than black bean - tofu has 5.4mg of iron in 100 grams and black bean has 1.9mg of iron.

Does tofu or black beans contain more potassium?
Black bean is a rich source of potassium and it has 160% more potassium than tofu - tofu has 121mg of potassium in 100 grams and black bean has 308mg of potassium.