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Plate
Firm tofu Leader
Firm tofu3
VS
Baked Beans In A Rich Tomato Sauce2

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

Pick Baked Beans In A Rich Tomato Sauce for more fiber and less saturated fat.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN11.99 g
    5.37 g
  • Carbohydrate
    1.93 g
    15.19 g
  • Fibermore is better
    1.6 g
    7.95 gWIN
  • Total sugarsless is better
    —
    5.47 g
  • Total fat
    6.06 g
    0.79 g
  • Saturated fatless is better
    0.88 g
    0.21 gWIN
  • Sodiumless is better
    WIN9.72 mg
    227.87 mg
  • Potassiummore is better
    164.58 mg
    —
  • Calciummore is better
    474.31 mg
    —
  • Ironmore is better
    WIN1.85 mg
    0 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.