Beans, navy vs Tofu

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

Quick Verdict

Best for weight loss

Beans, navy

Best for muscle gain

Tofu

Best for low-carb

Tofu

Macro Comparison

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

CaloriesLower is better for weight loss

140

Beans, navy

vs

144

Tofu

ProteinHigher supports muscle growth

8.23g

Beans, navy

vs

17.3g

Tofu

CarbsLower for low-carb diets

26g

Beans, navy

vs

2.78g

Tofu

FatLower for calorie control

0.62g

Beans, navy

vs

8.72g

Tofu

Protein Efficiency

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

24%

Beans, navy

48%

Tofu

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Per 100g Comparison

NutrientBeans, navyTofu
Calories140144
Protein8.2g17.3g
Carbs26g2.8g
Fat0.6g8.7g
Fiber10.5g2.3g
Sugar0.37g—
Sodium237mg14mg
Cholesterol0mg0mg
Saturated Fat0.03g1.26g
Potassium389mg237mg
Vitamin A0mcg—
Vitamin C0.9mg0.2mg
Calcium69mg683mg
Iron2.36mg2.66mg

Which Should You Choose?

For weight loss

Choose Beans, navy. With 140 calories and 8.23g 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 — 9.1g more than Beans, navy.

For low-carb diets

Choose Tofu with 2.78g carbs per serving.

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

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Common Questions

Is Beans, navy or Tofu better for weight loss?

For weight loss, Beans, navy is the better choice. Beans, navy has 140 calories and 8.23g 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, navy or Tofu?

Tofu has more protein per serving. Beans, navy provides 8.23g and Tofu provides 17.3g of protein.

Can I eat both beans, navy and tofu together?

Yes! Combining beans, navy and tofu gives you 284 calories and 25.53g protein. This combination can work well as part of a balanced meal.

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