Tofu vs Beans, black

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

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

CaloriesLower is better for weight loss

144

Tofu

vs

132

Beans, black

ProteinHigher supports muscle growth

17.3g

Tofu

vs

8.86g

Beans, black

CarbsLower for low-carb diets

2.78g

Tofu

vs

23.7g

Beans, black

FatLower for calorie control

8.72g

Tofu

vs

0.54g

Beans, black

Protein Efficiency

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

48%

Tofu

27%

Beans, black

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Per 100g Comparison

NutrientTofuBeans, black
Calories144132
Protein17.3g8.9g
Carbs2.8g23.7g
Fat8.7g0.5g
Fiber2.3g8.7g
Sugar—0.32g
Sodium14mg237mg
Cholesterol0mg0mg
Saturated Fat1.26g0.14g
Potassium237mg355mg
Vitamin A—0mcg
Vitamin C0.2mg0mg
Calcium683mg27mg
Iron2.66mg2.1mg

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

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Common Questions

Is Tofu or Beans, black better for weight loss?

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

Which has more protein, Tofu or Beans, black?

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

Can I eat both tofu and beans, black together?

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

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