Soft Tofu vs White Beans: Which Is Healthier?

Soft 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 soft tofu and white beans and help you learn more about their similarities and differences.

Soft Tofu

Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.

In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.

It also has a milder, slightly sweeter taste than regular tofu.

Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.

In terms of nutritional value, both soft and regular tofu are good sources 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.

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

However, it contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).

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.

Soft 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 soft tofu vs white beans.

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

Soft 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 soft tofu vs white beans for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 333 calories per 100 grams of white beans.

However, both soft 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.

Soft Tofu vs White Beans Protein

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

White Beans offer around 69% more protein than soft tofu.

White Beans have 23.4 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Soft 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 soft tofu and white beans.

The total amount of carbohydrates is around 98% higher in white beans than in soft tofu. They have 60.3 grams per 100 grams, compared to 1.2 grams in soft tofu.

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

One handful of soft 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 soft 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 soft tofu which offer 0.1 grams per portion.

Soft Tofu vs White Beans Fats

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

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

Total fat in soft tofu and white beans:

• Soft Tofu: 3.7 grams per 100 grams
• White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 60% lower in saturated fats.

White Beans and soft tofu contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Soft Tofu vs White Beans Vitamins Content

This section will discuss the vitamin content of soft 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.

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

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

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

Soft 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 soft tofu and white beans comparison focuses on their mineral content.

Soft Tofu is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than white beans.

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

The Final Word

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

Both soft 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.