Firm Tofu vs Pinto Beans: Which Is Healthier?

Firm Tofu and pinto beans 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 firm tofu and pinto beans and help you learn more about their similarities and differences.

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.

Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.

It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.

In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Firm Tofu is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Pinto Beans

Pinto beans (Phaseolus vulgaris) are a type of legume 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, as well as their rich, nutty flavor.

Pinto beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as pinto bean soup, chili, and salads.

In addition to being a nutritious food, pinto beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Pinto Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

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

Firm Tofu vs Pinto Beans Nutrition

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

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

Firm Tofu vs Pinto Beans 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 firm tofu vs pinto beans for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 347 calories per 100 grams of pinto beans.

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

Firm Tofu vs Pinto Beans Protein

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

Pinto Beans offer around 19% more protein than firm tofu.

Pinto Beans have 21.4 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.

Firm Tofu vs Pinto Beans 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 firm tofu and pinto beans.

The total amount of carbohydrates is around 96% higher in pinto beans than in firm tofu. They have 62.6 grams per 100 grams, compared to 2.8 grams in firm tofu.

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

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

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

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, pinto beans are a better source of fiber than firm tofu which offer 0.6 grams per portion.

Firm Tofu vs Pinto Beans Fats

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

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

Total fat in firm tofu and pinto beans:

• Firm Tofu: 8.7 grams per 100 grams
• Pinto Beans: 1.2 per 100 grams

Speaking of saturated fats, pinto beans are 85% lower in saturated fats.

Pinto Beans and firm tofu contain 0.2 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Firm Tofu vs Pinto Beans Vitamins Content

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

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

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

However, pinto beans have a higher amount of vitamin A.

Firm Tofu and pinto beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Firm Tofu vs Pinto Beans 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 firm tofu and pinto beans comparison focuses on their mineral content.

Firm Tofu is a better source of copper, fluoride, iron, magnesium, phosphorus, potassium, selenium, and zinc than pinto beans.

On the other hand, pinto beans are a higher amount of calcium, manganese, and sodium.

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

The Final Word

Firm Tofu and pinto beans are highly nutritious and a great addition to a plant-based diet.

Both firm tofu and pinto beans 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.