Beans, pinto vs Tofu
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Beans, pinto
Best for muscle gain
Tofu
Best for low-carb
Tofu
Macro Comparison
Beans, pinto: 100g (100g) | Tofu: 100g (100g)
143
Beans, pinto
144
Tofu
9.01g
Beans, pinto
17.3g
Tofu
26.2g
Beans, pinto
2.78g
Tofu
0.65g
Beans, pinto
8.72g
Tofu
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
25%
Beans, pinto
48%
Tofu
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| Nutrient | Beans, pinto | Tofu |
|---|---|---|
| Calories | 143 | 144 |
| Protein | 9g | 17.3g |
| Carbs | 26.2g | 2.8g |
| Fat | 0.7g | 8.7g |
| Fiber | 9g | 2.3g |
| Sugar | 0.34g | — |
| Sodium | 238mg | 14mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.11g | 1.26g |
| Potassium | 436mg | 237mg |
| Vitamin A | 0mcg | — |
| Vitamin C | 0.8mg | 0.2mg |
| Calcium | 46mg | 683mg |
| Iron | 2.09mg | 2.66mg |
Which Should You Choose?
For weight loss
Choose Beans, pinto. With 143 calories and 9.01g 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 — 8.3g more than Beans, pinto.
For low-carb diets
Choose Tofu with 2.78g carbs per serving.
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Take the free quizCommon Questions
Is Beans, pinto or Tofu better for weight loss?
For weight loss, Beans, pinto is the better choice. Beans, pinto has 143 calories and 9.01g 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, pinto or Tofu?
Tofu has more protein per serving. Beans, pinto provides 9.01g and Tofu provides 17.3g of protein.
Can I eat both beans, pinto and tofu together?
Yes! Combining beans, pinto and tofu gives you 287 calories and 26.310000000000002g protein. This combination can work well as part of a balanced meal.