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Tofu vs White Beans: Which Is Healthier?

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

Written by Esther Bumpus, Health Writer. Updated on January 9, 2023.

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


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

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.

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 tofu vs white beans.

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

TofuWhite Beans
Energy76 kcal333 kcal
Carbs1.87 g60.3 g
Sugar0.62 g2.11 g
Fiber0.3 g15.2 g
Protein8.08 g23.4 g
Fat4.78 g0.85 g
Saturated Fat0.691 g0.219 g

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 tofu vs white beans for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 333 calories per 100 grams of white beans.

However, both 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.

Tofu vs White Beans Protein

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

White Beans offer around 65% more protein than tofu.

White Beans have 23.4 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

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 tofu and white beans.

The total amount of carbohydrates is around 97% higher in white beans than in tofu. They have 60.3 grams per 100 grams, compared to 1.9 grams in tofu.


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

One handful of 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 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 tofu which offer 0.1 grams per portion.

Tofu vs White Beans Fats

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

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

Total fat in tofu and white beans:

  • Tofu: 4.8 grams per 100 grams
  • White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 71% lower in saturated fats.

White Beans and tofu contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Tofu vs White Beans Vitamins Content

This section will discuss the vitamin content of 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.

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.

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

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

TofuWhite Beans
Vitamin A85 IU0
Vitamin C0.1 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.081 mg0.437 mg
Vitamin B2 (Riboflavin)0.052 mg0.146 mg
Vitamin B3 (Niacin)0.195 mg0.479 mg
Vitamin B5 (Pantothenic acid)0.068 mg0.732 mg
Vitamin B6 (Pyroxidine)0.047 mg0.318 mg
Vitamin B9 (Folate)15 µg388 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0.21 mg
Vitamin K2.4 µg5.6 µg

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 tofu and white beans comparison focuses on their mineral content.

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

On the other hand, white beans are a higher amount of calcium.

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

TofuWhite Beans
Calcium350 mg240 mg
Copper0.193 mg0.984 mg
Fluoride02.2 µg
Iron5.36 mg10.4 mg
Magnesium30 mg190 mg
Manganese0.605 mg1.8 mg
Phosphorus97 mg301 mg
Potassium121 mg1800 mg
Selenium8.9 µg12.8 µg
Sodium7 mg16 mg
Zinc0.8 mg3.67 mg

The Final Word

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

Both 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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