Tofu vs Beans, kidney, red

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

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

CaloriesLower is better for weight loss

144

Tofu

127

Beans, kidney, red

ProteinHigher supports muscle growth

17.3g

Tofu

8.67g

Beans, kidney, red

CarbsLower for low-carb diets

2.78g

Tofu

22.8g

Beans, kidney, red

FatLower for calorie control

8.72g

Tofu

0.5g

Beans, kidney, red

Protein Efficiency

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

48%

Tofu

27%

Beans, kidney, red

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Per 100g Comparison

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

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

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Common Questions

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

For weight loss, Beans, kidney, red is the better choice. Tofu has 144 calories and 17.3g protein per serving, while Beans, kidney, red has 127 calories and 8.67g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Tofu or Beans, kidney, red?

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

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

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

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