Kidney Beans (Raw)vsTofu Firm (Raw)
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Kidney Beans (Raw) has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 57% 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.
Kidney Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Kidney Beans (Raw) provides 1360mg 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 Kidney Red | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 144kcal7% | +193kcal |
| Protein | 23g45% | 17g35% | +5.2g |
| Total Fat | 1.1g1% | 8.7g11% | <0.1g |
| Saturated Fat | 0.15g1% | 1.3g6% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 61g22% | 2.8g1% | +59g |
| Dietary Fiber | 15g54% | 2.3g8% | +13g |
| Sugars | 2.1g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 4.5mg5% | 0.20mg0% | +4.3mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | — | — |
| Vitamin K | 5.6mcg5% | — | — |
| Vitamin B6 | 0.40mg23% | <0.1mg5% | +0.31mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 394mcg99% | 29mcg7% | +365mcg |
| Thiamin (B1) | 0.61mg51% | 0.16mg13% | +0.45mg |
| Riboflavin (B2) | 0.21mg17% | 0.10mg8% | +0.11mg |
| Niacin (B3) | 2.1mg13% | 0.38mg2% | +1.7mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 14mg1% | <0.1mg |
| Calcium | 83mg6% | 683mg53% | <0.1mg |
| Iron | 6.7mg37% | 2.7mg15% | +4.0mg |
| Potassium | 1360mg29% | 237mg5% | +1123mg |
| Phosphorus | 406mg32% | 190mg15% | +216mg |
| Magnesium | 138mg33% | 58mg14% | +80mg |
| Zinc | 2.8mg25% | 1.6mg14% | +1.2mg |
| Copper | 0.70mg78% | 0.38mg42% | +0.32mg |
| Manganese | 1.1mg48% | 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 337 kcal for Kidney Beans (Raw) — that's 134% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Kidney Beans (Raw) has more protein per 100g (22.5g 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 1.06g 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. Kidney Beans (Raw) has less saturated fat (0.154g vs 1.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Kidney Beans (Raw): 4.5mg vs 0.2mg), Folate (Kidney Beans (Raw): 394mcg vs 29mcg), Niacin (B3) (Kidney Beans (Raw): 2.11mg vs 0.381mg).
Key Minerals: Notable mineral differences include Calcium (Tofu Firm (Raw): 683mg vs 83mg), Potassium (Kidney Beans (Raw): 1360mg vs 237mg), Selenium (Tofu Firm (Raw): 17.4mcg vs 3.2mcg).
Diet Suitability: Tofu Firm (Raw) fits a low-carb or keto diet. Kidney Beans (Raw) fits a high-protein diet. Kidney Beans (Raw) fits a low-fat diet. Both fit a low-sodium diet. Kidney Beans (Raw) fits a high-fiber diet.
🔗Related Comparisons
More with Kidney Beans
More with Tofu Firm
❓Frequently Asked Questions
- Which has more protein, Kidney Beans (Raw) or Tofu Firm (Raw)?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 17.3g for Tofu Firm (Raw).
- Which is lower in calories, Kidney Beans (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 337 kcal.
- Is Kidney Beans (Raw) or Tofu Firm (Raw) healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g 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, Kidney Beans (Raw) or Tofu Firm (Raw)?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 8.72g.
- Which has more fiber, Kidney Beans (Raw) or Tofu Firm (Raw)?
- Kidney Beans (Raw) has more fiber with 15.2g per 100g compared to 2.3g.