Beans, black vs Tofu

Side-by-side nutrition comparison per serving. See which fits your goals better.

Quick Verdict

Best for weight loss

Beans, black

Best for muscle gain

Tofu

Best for low-carb

Tofu

Macro Comparison

Beans, black: 100g (100g)  |  Tofu: 100g (100g)

CaloriesLower is better for weight loss

132

Beans, black

vs

144

Tofu

ProteinHigher supports muscle growth

8.86g

Beans, black

vs

17.3g

Tofu

CarbsLower for low-carb diets

23.7g

Beans, black

vs

2.78g

Tofu

FatLower for calorie control

0.54g

Beans, black

vs

8.72g

Tofu

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

27%

Beans, black

48%

Tofu

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Per 100g Comparison

NutrientBeans, blackTofu
Calories132144
Protein8.9g17.3g
Carbs23.7g2.8g
Fat0.5g8.7g
Fiber8.7g2.3g
Sugar0.32g—
Sodium237mg14mg
Cholesterol0mg0mg
Saturated Fat0.14g1.26g
Potassium355mg237mg
Vitamin A0mcg—
Vitamin C0mg0.2mg
Calcium27mg683mg
Iron2.1mg2.66mg

Which Should You Choose?

For weight loss

Choose Beans, black. With 132 calories and 8.86g protein, it gives you more protein per calorie — keeping you full while cutting calories.

For muscle gain

Choose Tofu. Tofu delivers 17.3g protein per serving — 8.4g more than Beans, black.

For low-carb diets

Choose Tofu with 2.78g carbs per serving.

Full Beans, black nutrition facts →Full Tofu nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Beans, black or Tofu better for weight loss?

For weight loss, Beans, black is the better choice. Beans, black has 132 calories and 8.86g protein per serving, while Tofu has 144 calories and 17.3g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Beans, black or Tofu?

Tofu has more protein per serving. Beans, black provides 8.86g and Tofu provides 17.3g of protein.

Can I eat both beans, black and tofu together?

Yes! Combining beans, black and tofu gives you 276 calories and 26.16g protein. This combination can work well as part of a balanced meal.

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