Black beans vs tofu: which is healthier?
They are about equally nutrient-dense: black beans scores 69/100 and tofu 69/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Black beans
132 kcal per 100 g. 1 cup cooked: 172 g
Tofu
78 kcal per 100 g. 1/2 cup: 126 g
Which to pick for your goal
- Fewer caloriesTofu132 vs 78 kcal per 100 g
- More proteinAbout even8.9 vs 9 g per 100 g
- More fiberBlack beans8.7 vs 0.9 g per 100 g
- Less sugarAbout even0.3 vs 0.6 g per 100 g
- More potassiumBlack beans355 vs 148 mg per 100 g
- Less saturated fatBlack beans0.1 vs 0.8 g per 100 g
Nutrition side by side
| Nutrient | Black beans, 100 g | Tofu, 100 g | Black beans, 172 g | Tofu, 126 g |
|---|---|---|---|---|
| Calories | 132 kcal | 78 kcal | 227 kcal | 98 kcal |
| Protein | 8.9 g | 9 g | 15 g | 11 g |
| Carbohydrates | 24 g | 2.9 g | 41 g | 3.6 g |
| Sugars | 0.3 g | 0.6 g | 0.6 g | 0.8 g |
| Fiber | 8.7 g | 0.9 g | 15 g | 1.1 g |
| Fat | 0.5 g | 4.2 g | 0.9 g | 5.3 g |
| Saturated fat | 0.1 g | 0.8 g | 0.2 g | 1 g |
| Vitamin C | 0 mg | 0.2 mg | 0 mg | 0.3 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 355 mg | 148 mg | 611 mg | 186 mg |
| Iron | 2.1 mg | 1.6 mg | 3.6 mg | 2 mg |
| Calcium | 27 mg | 201 mg | 46 mg | 253 mg |
| Magnesium | 70 mg | 37 mg | 120 mg | 47 mg |
| Sodium | 1 mg | 12 mg | 1.7 mg | 15 mg |
Last updated . Scores use the HowHealthyIs Score method.