Black Beans (Raw)vsTofu Firm (Raw)
Black Beans (Raw) has 341 calories and 22g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Black Beans (Raw) has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 58% fewer calories.
Tofu Firm (Raw) will keep you satisfied longer with 2.3g fiber, 17.3g protein, 8.7g fat — fat and protein slow digestion while fiber adds bulk.
Tofu Firm (Raw)'s natural fat (8.7g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Tofu Firm (Raw) packs 17.3g of protein per 100g (48% of calories from protein) — the better pick for muscle growth and recovery.
Black Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Black Beans (Raw) provides 1480mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 144kcal7% | +197kcal |
| Protein | 22g43% | 17g35% | +4.3g |
| Total Fat | 1.4g2% | 8.7g11% | <0.1g |
| Saturated Fat | 0.37g2% | 1.3g6% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 62g23% | 2.8g1% | +60g |
| Dietary Fiber | 16g55% | 2.3g8% | +13g |
| Sugars | 2.1g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 0mg0% | 0.20mg0% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | — | — |
| Vitamin K | 5.6mcg5% | — | — |
| Vitamin B6 | 0.29mg17% | <0.1mg5% | +0.19mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 444mcg111% | 29mcg7% | +415mcg |
| Thiamin (B1) | 0.90mg75% | 0.16mg13% | +0.74mg |
| Riboflavin (B2) | 0.19mg15% | 0.10mg8% | +<0.1mg |
| Niacin (B3) | 2.0mg12% | 0.38mg2% | +1.6mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 14mg1% | <0.1mg |
| Calcium | 123mg9% | 683mg53% | <0.1mg |
| Iron | 5.0mg28% | 2.7mg15% | +2.4mg |
| Potassium | 1480mg31% | 237mg5% | +1243mg |
| Phosphorus | 352mg28% | 190mg15% | +162mg |
| Magnesium | 171mg41% | 58mg14% | +113mg |
| Zinc | 3.6mg33% | 1.6mg14% | +2.1mg |
| Copper | 0.84mg93% | 0.38mg42% | +0.46mg |
| Manganese | 1.1mg46% | 1.2mg51% | <0.1mg |
| Selenium | 3.2mcg6% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 341 kcal for Black Beans (Raw) — that's 137% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Black Beans (Raw) has more protein per 100g (21.6g vs 17.3g), but Tofu Firm (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tofu Firm (Raw) has more fat (8.72g vs 1.42g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Tofu Firm (Raw): 0.2mg vs 0mg), Folate (Black Beans (Raw): 444mcg vs 29mcg), Thiamin (B1) (Black Beans (Raw): 0.9mg vs 0.158mg).
Key Minerals: Notable mineral differences include Potassium (Black Beans (Raw): 1480mg vs 237mg), Calcium (Tofu Firm (Raw): 683mg vs 123mg), Selenium (Tofu Firm (Raw): 17.4mcg vs 3.2mcg).
Diet Suitability: Tofu Firm (Raw) fits a low-carb or keto diet. Black Beans (Raw) fits a high-protein diet. Black Beans (Raw) fits a low-fat diet. Both fit a low-sodium diet. Black Beans (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Black Beans (Raw) or Tofu Firm (Raw)?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 17.3g for Tofu Firm (Raw).
- Which is lower in calories, Black Beans (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 341 kcal.
- Is Black Beans (Raw) or Tofu Firm (Raw) healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Tofu Firm (Raw) has 144 calories and 17.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Tofu Firm (Raw)?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 8.72g.
- Which has more fiber, Black Beans (Raw) or Tofu Firm (Raw)?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 2.3g.