Tofu vs Beans, navy

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

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

CaloriesLower is better for weight loss

144

Tofu

vs

140

Beans, navy

ProteinHigher supports muscle growth

17.3g

Tofu

vs

8.23g

Beans, navy

CarbsLower for low-carb diets

2.78g

Tofu

vs

26g

Beans, navy

FatLower for calorie control

8.72g

Tofu

vs

0.62g

Beans, navy

Protein Efficiency

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

48%

Tofu

24%

Beans, navy

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Per 100g Comparison

NutrientTofuBeans, navy
Calories144140
Protein17.3g8.2g
Carbs2.8g26g
Fat8.7g0.6g
Fiber2.3g10.5g
Sugar—0.37g
Sodium14mg237mg
Cholesterol0mg0mg
Saturated Fat1.26g0.03g
Potassium237mg389mg
Vitamin A—0mcg
Vitamin C0.2mg0.9mg
Calcium683mg69mg
Iron2.66mg2.36mg

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

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Common Questions

Is Tofu or Beans, navy better for weight loss?

For weight loss, Beans, navy is the better choice. Tofu has 144 calories and 17.3g protein per serving, while Beans, navy has 140 calories and 8.23g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Tofu or Beans, navy?

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

Can I eat both tofu and beans, navy together?

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

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