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Koyadofu vs White Beans: Difference & Similarities

This article explains the key similarities and differences between koyadofu and white beans, foods from the legumes and legume product group. Read on to learn more about the koyadofu vs white beans comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 21, 2023.

Koyadofu 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 koyadofu and white beans and help you learn more about their similarities and differences.


Dried-frozen tofu, also known as koyadofu (Aphanotofu koyadofu), is a traditional Japanese food made from soybeans.

It is made by freezing tofu and then drying it, resulting in a chewy texture and a strong soybean flavor.

This type of tofu is often rehydrated and used in soups, stews, and hot pots, but it can also be eaten as a snack or used as an ingredient in various dishes.

Dried-frozen tofu is a rich source of protein, which is essential for building and repairing muscle tissue, and it also contains various vitamins and minerals, including calcium, iron, and potassium.

It is also low in calories and fat and cholesterol-free.

Additionally, it is a good source of isoflavones, which have been found to have anti-cancer properties and may also help to reduce the risk of heart disease.

Eating it regularly can help in maintaining overall health and well-being.

Koyadofu is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

White Beans

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.

Koyadofu 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 koyadofu vs white beans.

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

KoyadofuWhite Beans
Energy477 kcal333 kcal
Carbs10.03 g60.3 g
Sugar2.11 g
Fiber7.2 g15.2 g
Protein52.47 g23.4 g
Fat30.34 g0.85 g
Saturated Fat4.388 g0.219 g

Koyadofu 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 white beans vs koyadofu for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 477 calories per 100 grams of koyadofu.

However, both koyadofu 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.

Koyadofu vs White Beans Protein

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

Koyadofu offers around 55% more protein than white beans.

Koyadofu has 52.5 grams of protein per 100 grams, while white beans have 23.4 grams of protein per 100 grams.

Koyadofu 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 koyadofu and white beans.

The total amount of carbohydrates is around 83% higher in white beans than in koyadofu. They have 60.3 grams per 100 grams, compared to 10 grams in koyadofu.


There’s less sugar in koyadofu than in white beans, 100% precisely.

One handful of koyadofu (28 grams) contains 0 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 koyadofu 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 koyadofu which offer 2 grams per portion.

Koyadofu vs White Beans Fats

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

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

Total fat in koyadofu and white beans:

  • Koyadofu: 30.3 grams per 100 grams
  • White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 95% lower in saturated fats.

White Beans and koyadofu contain 0.2 grams and 4.4 grams of saturated fat per 100 grams, respectively.

Koyadofu vs White Beans Vitamins Content

This section will discuss the vitamin content of koyadofu and white beans.

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

Koyadofu has a higher amount of 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, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin B3 (Niacin).

Koyadofu and white beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

KoyadofuWhite Beans
Vitamin A518 IU0
Vitamin C0.7 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.494 mg0.437 mg
Vitamin B2 (Riboflavin)0.317 mg0.146 mg
Vitamin B3 (Niacin)1.189 mg0.479 mg
Vitamin B5 (Pantothenic acid)0.415 mg0.732 mg
Vitamin B6 (Pyroxidine)0.286 mg0.318 mg
Vitamin B9 (Folate)92 µg388 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.21 mg
Vitamin K05.6 µg

Koyadofu 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 koyadofu and white beans comparison focuses on their mineral content.

Koyadofu is a better source of fluoride, iron, magnesium, potassium, and sodium than white beans.

On the other hand, white beans are a higher amount of calcium, copper, manganese, phosphorus, selenium, and zinc.

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

KoyadofuWhite Beans
Calcium364 mg240 mg
Copper1.179 mg0.984 mg
Fluoride02.2 µg
Iron9.73 mg10.4 mg
Magnesium59 mg190 mg
Manganese3.689 mg1.8 mg
Phosphorus483 mg301 mg
Potassium20 mg1800 mg
Selenium54.3 µg12.8 µg
Sodium6 mg16 mg
Zinc4.9 mg3.67 mg

The Final Word

Koyadofu and white beans are highly nutritious and a great addition to a plant-based diet.

Both koyadofu 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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