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Plate
Baked Beans2
VS
Firm tofu Leader
Firm tofu3

Firm tofu leads 3–2 · 5 categories decided

Baked Beans: serving (205 g) · Firm tofu: 100 g.

The verdict

Firm tofu comes out ahead, winning 3 of 5 nutrient match-ups.

Pick Baked Beans for more fiber and less saturated fat.

Pick Firm tofu for more protein, less sodium and more iron.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    187 kcal
    144 kcal
  • Proteinmore is better
    9.64 g
    17.27 gWIN
  • Carbohydrate
    29.73 g
    2.78 g
  • Fibermore is better
    WIN9.64 g
    2.3 g
  • Total sugarsless is better
    9.84 g
    —
  • Total fat
    1.03 g
    8.72 g
  • Saturated fatless is better
    WIN0.21 g
    1.26 g
  • Sodiumless is better
    434.6 mg
    14 mgWIN
  • Potassiummore is better
    —
    237 mg
  • Calciummore is better
    —
    683 mg
  • Ironmore is better
    0 mg
    2.66 mgWIN
  • Magnesiummore is better
    —
    58 mg
  • Vitamin Cmore is better
    —
    0.2 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.