Beans, kidney, red vs Tofu

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

Quick Verdict

Best for weight loss

Beans, kidney, red

Best for muscle gain

Tofu

Best for low-carb

Tofu

Macro Comparison

Beans, kidney, red: 100g (100g) | Tofu: 100g (100g)

CaloriesLower is better for weight loss

127

Beans, kidney, red

144

Tofu

ProteinHigher supports muscle growth

8.67g

Beans, kidney, red

17.3g

Tofu

CarbsLower for low-carb diets

22.8g

Beans, kidney, red

2.78g

Tofu

FatLower for calorie control

0.5g

Beans, kidney, red

8.72g

Tofu

Protein Efficiency

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

27%

Beans, kidney, red

48%

Tofu

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Per 100g Comparison

Nutrient	Beans, kidney, red	Tofu
Calories	127	144
Protein	8.7g	17.3g
Carbs	22.8g	2.8g
Fat	0.5g	8.7g
Fiber	7.4g	2.3g
Sugar	0.32g	—
Sodium	238mg	14mg
Cholesterol	0mg	0mg
Saturated Fat	0.07g	1.26g
Potassium	403mg	237mg
Vitamin A	0mcg	—
Vitamin C	1.2mg	0.2mg
Calcium	28mg	683mg
Iron	2.94mg	2.66mg

Which Should You Choose?

For weight loss

Choose Beans, kidney, red. With 127 calories and 8.67g 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 — 8.6g more than Beans, kidney, red.

For low-carb diets

Choose Tofu with 2.78g carbs per serving.

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

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Common Questions

Is Beans, kidney, red or Tofu better for weight loss?

For weight loss, Beans, kidney, red is the better choice. Beans, kidney, red has 127 calories and 8.67g 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, kidney, red or Tofu?

Tofu has more protein per serving. Beans, kidney, red provides 8.67g and Tofu provides 17.3g of protein.

Can I eat both beans, kidney, red and tofu together?

Yes! Combining beans, kidney, red and tofu gives you 271 calories and 25.97g protein. This combination can work well as part of a balanced meal.

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