Kidney Beans vs. Silken Tofu

Nutrition comparison of Kidney Beans and Silken Tofu


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

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

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

  • Both silken tofu and kidney beans are high in calcium.
  • Kidney bean is a great source of potassium.
  • Kidney bean is an excellent source of dietary fiber.
  • Silken tofu has 16.6 times less carbohydrates than kidney bean.
  • Silken tofu has more riboflavin and pantothenic acid, however, kidney bean contains more Vitamin B6.
Detailed nutritional comparison of kidney beans and silken 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.


Image of Kidney Beans src
Image of Silken Tofu src

Calories and Carbs

calories

Kidney bean is high in calories and silken tofu has 50% less calories than kidney bean - silken tofu has 61 calories per 100 grams and kidney bean has 121 calories.

For macronutrient ratios, kidney beans is lighter in protein, much heavier in carbs and much lighter in fat compared to silken tofu per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kidney Beans Silken Tofu
Protein 26% 43%
Carbohydrates 67% 7%
Fat 7% 50%
Alcohol ~ ~

carbohydrates

Silken tofu has 16.6 times less carbohydrates than kidney bean - silken tofu has 1.2g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.

dietary fiber

Kidney bean is an excellent source of dietary fiber and it has 29 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.

sugar

Silken tofu and kidney beans contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and kidney bean does not contain significant amounts.

Protein

protein

Silken tofu and kidney beans contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and kidney bean has 8.1g of protein.

Fat

saturated fat

Both silken tofu and kidney beans are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.

Vitamins

Vitamin C

Silken tofu and kidney beans contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.

Vitamin A

Silken tofu and kidney beans contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.

Vitamin E

Silken tofu and kidney beans contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.

Vitamin K

Silken tofu and kidney beans contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.

The B Vitamins

Silken tofu has more riboflavin and pantothenic acid, however, kidney bean contains more Vitamin B6. Both kidney beans and silken tofu contain significant amounts of thiamin, niacin and folate.

Kidney Beans Silken Tofu
Thiamin 0.06 MG 0.047 MG
Riboflavin 0.015 MG 0.037 MG
Niacin 0.417 MG 0.535 MG
Pantothenic acid ~ 0.051 MG
Vitamin B6 0.113 MG 0.052 MG
Folate 23 UG 44 UG

Minerals

calcium

Both silken tofu and kidney beans are high in calcium. Silken tofu has 91% more calcium than kidney bean - silken tofu has 111mg of calcium per 100 grams and kidney bean has 58mg of calcium.

iron

Silken tofu and kidney beans contain similar amounts of iron - silken tofu has 1.1mg of iron per 100 grams and kidney bean has 1.5mg of iron.

potassium

Kidney bean is a great source of potassium and it has 108% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and kidney bean has 250mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both kidney beans and silken tofu contain significant amounts of alpha linoleic acid (ALA).

Kidney Beans Silken Tofu
alpha linoleic acid 0.132 G 0.246 G
Total 0.132 G 0.246 G

omega 6s

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

Kidney Beans Silken Tofu
linoleic acid 0.217 G 1.835 G
Total 0.217 G 1.835 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .

Kidney Beans g

()
Daily Values (%)

Silken 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 silken tofu or kidney beans contain more calories in 100 grams?
Kidney bean is high in calories and silken tofu has 50% less calories than kidney bean - silken tofu has 61 calories in 100g and kidney bean has 121 calories.

Is silken tofu or kidney beans better for protein?
Silken tofu and kidney beans contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and kidney bean has 8.1g of protein.

Does silken tofu or kidney beans have more carbohydrates?
By weight, silken tofu has 16.6 times fewer carbohydrates than kidney bean - silken tofu has 1.2g of carbs for 100g and kidney bean has 20.8g of carbohydrates.

Does silken tofu or kidney beans contain more calcium?
Both silken tofu and kidney beans are high in calcium. Silken tofu has 90% more calcium than kidney bean - silken tofu has 111mg of calcium in 100 grams and kidney bean has 58mg of calcium.