Firm Tofu vs White Beans: Which Is Healthier?
Firm Tofu and white 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 white beans and help you learn more about their similarities and differences.
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).
White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to 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 mild, slightly nutty flavor.
White 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 white bean soup, salad, and dips.
In addition to being a nutritious food, white 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.
White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.
Firm Tofu vs White 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 white beans.
This comparison will start by comparing the caloric value of firm tofu and white beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Firm Tofu||White Beans|
|Energy||144 kcal||333 kcal|
|Carbs||2.78 g||60.3 g|
|Sugar||0.7 g||2.11 g|
|Fiber||2.3 g||15.2 g|
|Protein||17.3 g||23.4 g|
|Fat||8.72 g||0.85 g|
|Saturated Fat||1.26 g||0.219 g|
Firm Tofu vs White 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 white beans for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 333 calories per 100 grams of white beans.
However, both firm tofu and white 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 White Beans Protein
Legumes and most legume products, including firm tofu and white beans, are important sources of plant-based protein.
White Beans offer around 26% more protein than firm tofu.
White Beans have 23.4 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.
Firm Tofu vs White 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 white beans.
The total amount of carbohydrates is around 95% higher in white beans than in firm tofu. They have 60.3 grams per 100 grams, compared to 2.8 grams in firm tofu.
There’s less sugar in firm tofu than in white beans, 67% precisely.
One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of white beans contains 0.6 grams.
Lastly, let’s take a look at the dietary fiber in firm tofu and white 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, white beans are a better source of fiber than firm tofu which offer 0.6 grams per portion.
Firm Tofu vs White Beans Fats
Like most other legumes, with the exception of lupins and peanuts, firm tofu and white beans are low in fat.
Fats in firm tofu and white beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in firm tofu and white beans:
- Firm Tofu: 8.7 grams per 100 grams
- White Beans: 0.9 per 100 grams
Speaking of saturated fats, white beans are 85% lower in saturated fats.
White Beans and firm tofu contain 0.2 grams and 1.3 grams of saturated fat per 100 grams, respectively.
Firm Tofu vs White Beans Vitamins Content
This section will discuss the vitamin content of firm tofu and white 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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, white beans have a higher amount of vitamin A, and vitamin C.
Firm Tofu and white beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins firm tofu and white beans contain side by side, so you can easily compare them.
|Firm Tofu||White Beans|
|Vitamin A||166 IU||0|
|Vitamin C||0.2 mg||0|
|Vitamin B1 (Thiamine)||0.158 mg||0.437 mg|
|Vitamin B2 (Riboflavin)||0.102 mg||0.146 mg|
|Vitamin B3 (Niacin)||0.381 mg||0.479 mg|
|Vitamin B5 (Pantothenic acid)||0.133 mg||0.732 mg|
|Vitamin B6 (Pyroxidine)||0.092 mg||0.318 mg|
|Vitamin B9 (Folate)||29 µg||388 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.01 mg||0.21 mg|
|Vitamin K||2 µg||5.6 µg|
Firm Tofu vs White 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 white beans comparison focuses on their mineral content.
Firm Tofu is a better source of copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than white beans.
On the other hand, white beans are a higher amount of calcium, and selenium.
Check out the table below to learn how firm tofu and white beans compare when it comes to mineral content.
|Firm Tofu||White Beans|
|Calcium||683 mg||240 mg|
|Copper||0.378 mg||0.984 mg|
|Iron||2.66 mg||10.4 mg|
|Magnesium||58 mg||190 mg|
|Manganese||1.18 mg||1.8 mg|
|Phosphorus||190 mg||301 mg|
|Potassium||237 mg||1800 mg|
|Selenium||17.4 µg||12.8 µg|
|Sodium||14 mg||16 mg|
|Zinc||1.57 mg||3.67 mg|
The Final Word
Firm Tofu and white beans are highly nutritious and a great addition to a plant-based diet.
Both firm tofu and white 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.
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