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Plate
Baked Beans2
VS
Firm tofu Leader
Firm tofu3

Firm tofu leads 3–2 · 5 categories decided

Both compared at 100 kcal.

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 calcium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    5.22 g
    11.99 gWIN
  • Carbohydrate
    21.3 g
    1.93 g
  • Fibermore is better
    WIN3.22 g
    1.6 g
  • Total sugarsless is better
    9.24 g
    —
  • Total fat
    0.8 g
    6.06 g
  • Saturated fatless is better
    WIN0.2 g
    0.88 g
  • Sodiumless is better
    434.04 mg
    9.72 mgWIN
  • Potassiummore is better
    —
    164.58 mg
  • Calciummore is better
    16.07 mg
    474.31 mgWIN
  • Ironmore is better
    —
    1.85 mg
  • Magnesiummore is better
    —
    40.28 mg
  • Vitamin Cmore is better
    —
    0.14 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.