Nutrition

The USDA Food Pyramid shows dry edible beans in both it's fruit and vegetable category and it's meat and beans category. The recommended daily allowance varies according to gender and age; this information and much more is available on the USDA website.

USDA: Dry Edible Beans Not specific to type, no fat added 1 cup = 2 servings 1 pound dry beans = 10 to 12 servings
Calories	441
Protein	30.42 grams
Total fat	1.36 grams
Carbs	79.84 grams
Total sugar	4.72 grams
Total fiber	23.8 grams
Cholesterol	0 milligrams
Saturated fat	0.301 grams
Calcium	168 milligrams
Copper	0.896 milligram
Iron	10.54 milligrams
Magnesium	178 milligrams
Phosphorus	410 milligrams
Potassium	1768 milligrams
Selenium	8.8 micrograms
Sodium	822 milligrams
Zinc	3.99 milligrams
Vitamin C	0.7 milligram
Vitamin B-6	0.438 milligram
Choline	115.2 milligrams
Vitamin E	1.58 milligrams
Folate	318 micrograms
Vitamin K	13.6 micrograms
Niacin	1.183 milligrams
Riboflavin	0.182 milligram
Thiamin	0.5 milligram

USDA: Bean Curd (Tofu) 1 cup = 2 servings 1 pound bean curd = 4 to 6 servings
Calories	303
Protein	32.49 grams
Total fat	18.3 grams
Carbs	8.93 grams
Total sugar	3.47 grams
Total fiber	1 gram
Cholesterol	0 milligrams
Saturated fat	2.644
Calcium	551 milligrams
Copper	0.779 milligram
Iron	5.51 milligrams
Magnesium	134 milligrams
Phosphorus	456 milligrams
Potassium	595 milligrams
Selenium	44.1 micrograms
Sodium	40 milligrams
Zinc	3.17 milligrams
Vitamin C	1 milligram
Vitamin B-6	0.258 milligram
Choline	135.9 milligrams
Vitamin E	0.05 milligram
Folate	218 micrograms
Vitamin K	9.9 micrograms
Niacin	2.654 milligrams
Riboflavin	0.184 milligram
Thiamin	0.233 milligram

Nebraska Dry Bean Growers Association