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Black Beans vs Tofu: How Do They Compare?

This article explains the key similarities and differences between black beans and tofu, foods from the legumes and legume product group. Read on to learn more about the black beans vs tofu comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 10, 2023.

Black Beans and tofu belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare black beans and tofu and help you learn more about their similarities and differences.

Black Beans

Black beans (Phaseolus vulgaris) are a type of legume that are native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and rich, nutty flavor.

Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.

They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.

Black Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.


Tofu, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

Black Beans vs Tofu Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing black beans vs tofu.

This comparison will start by comparing the caloric value of black beans and tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Black BeansTofu
Energy341 kcal76 kcal
Carbs62.4 g1.87 g
Sugar2.12 g0.62 g
Fiber15.5 g0.3 g
Protein21.6 g8.08 g
Fat1.42 g4.78 g
Saturated Fat0.366 g0.691 g

Black Beans vs Tofu Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing tofu vs black beans for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 341 calories per 100 grams of black beans.

However, both black beans and tofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Black Beans vs Tofu Protein

Legumes and most legume products, including black beans and tofu, are important sources of plant-based protein.

Black Beans offer around 63% more protein than tofu.

Black Beans have 21.6 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Black Beans vs Tofu Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in black beans and tofu.

The total amount of carbohydrates is around 97% higher in black beans than in tofu. They have 62.4 grams per 100 grams, compared to 1.9 grams in tofu.

There’s less sugar in tofu than in black beans, 67% precisely.

One handful of tofu (28 grams) contains 0.2 grams of sugar, while the same amount of black beans contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in black beans and tofu.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, black beans are a better source of fiber than tofu which black beans offer 0.1 grams per portion.

Black Beans vs Tofu Fats

Like most other legumes, with the exception of lupins and peanuts, black beans and tofu are low in fat.

Fats in black beans and tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in black beans and tofu:

  • Black Beans: 1.4 grams per 100 grams
  • Tofu: 4.8 per 100 grams

Speaking of saturated fats, black beans are 43% lower in saturated fats.

Black Beans and tofu contain 0.4 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Black Beans vs Tofu Vitamins Content

This section will discuss the vitamin content of black beans and tofu.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Black Beans have a higher amount of vitamin A, and vitamin C.

However, tofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Black Beans and tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins black beans and tofu contain side by side, so you can easily compare them.

Black BeansTofu
Vitamin A17 IU85 IU
Vitamin C00.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.9 mg0.081 mg
Vitamin B2 (Riboflavin)0.193 mg0.052 mg
Vitamin B3 (Niacin)1.96 mg0.195 mg
Vitamin B5 (Pantothenic acid)0.899 mg0.068 mg
Vitamin B6 (Pyroxidine)0.286 mg0.047 mg
Vitamin B9 (Folate)444 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.21 mg0.01 mg
Vitamin K5.6 µg2.4 µg

Black Beans vs Tofu Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the black beans and tofu comparison focuses on their mineral content.

Black Beans are a better source of calcium, iron, selenium, and sodium than tofu.

On the other hand, tofu is a higher amount of copper, magnesium, manganese, phosphorus, potassium, and zinc.

Black Beans and tofu contain the same amount of fluoride.

Check out the table below to learn how black beans and tofu compare when it comes to mineral content.

Black BeansTofu
Calcium123 mg350 mg
Copper0.841 mg0.193 mg
Iron5.02 mg5.36 mg
Magnesium171 mg30 mg
Manganese1.06 mg0.605 mg
Phosphorus352 mg97 mg
Potassium1480 mg121 mg
Selenium3.2 µg8.9 µg
Sodium5 mg7 mg
Zinc3.65 mg0.8 mg

The Final Word

Black Beans and tofu are highly nutritious and a great addition to a plant-based diet.

Both black beans and tofu are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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