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  6. Black turtle bean vs. Tofu

Black turtle bean vs. Tofu — In-Depth Nutrition Comparison

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Important differences between Black turtle bean and Tofu

  • Black turtle bean has more Folate, Iron, Copper, Vitamin B1, Fiber, Potassium, Phosphorus, and Magnesium, however, Tofu has more Calcium, and Selenium.
  • Black turtle bean's daily need coverage for Folate is 104% more.
  • Black turtle bean has 7 times more Fiber than Tofu. Black turtle bean has 15.5g of Fiber, while Tofu has 2.3g.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Black turtle bean vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black turtle bean
Black turtle bean
7
:
3
Tofu
Tofu
Contains more Iron +227.1%
Contains more Magnesium +175.9%
Contains more Phosphorus +131.6%
Contains more Potassium +532.9%
Contains less Sodium -35.7%
Contains more Zinc +40.1%
Contains more Copper +164.6%
Contains more Calcium +326.9%
Contains more Manganese +18.1%
Contains more Selenium +443.8%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +227.1%
Contains more Magnesium +175.9%
Contains more Phosphorus +131.6%
Contains more Potassium +532.9%
Contains less Sodium -35.7%
Contains more Zinc +40.1%
Contains more Copper +164.6%
Contains more Calcium +326.9%
Contains more Manganese +18.1%
Contains more Selenium +443.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black turtle bean
Black turtle bean
8
:
2
Tofu
Tofu
Contains more Vitamin B1 +469.6%
Contains more Vitamin B2 +89.2%
Contains more Vitamin B3 +413.1%
Contains more Vitamin B5 +575.9%
Contains more Vitamin B6 +210.9%
Contains more Folate +1431%
Contains more Vitamin A +876.5%
Contains more Vitamin C +∞%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +469.6%
Contains more Vitamin B2 +89.2%
Contains more Vitamin B3 +413.1%
Contains more Vitamin B5 +575.9%
Contains more Vitamin B6 +210.9%
Contains more Folate +1431%
Contains more Vitamin A +876.5%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
3
:
2
Tofu
Tofu
Contains more Protein +23%
Contains more Carbs +2175.2%
Contains more Other +157.1%
Contains more Fats +868.9%
Contains more Water +534.8%
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Protein +23%
Contains more Carbs +2175.2%
Contains more Other +157.1%
Contains more Fats +868.9%
Contains more Water +534.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Tofu
Tofu
Contains less Saturated Fat -81.6%
Contains more Monounsaturated Fat +2367.9%
Contains more Polyunsaturated fat +1171.6%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -81.6%
Contains more Monounsaturated Fat +2367.9%
Contains more Polyunsaturated fat +1171.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Tofu
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Tofu Opinion
Net carbs 47.75g 0.48g Black turtle bean
Protein 21.25g 17.27g Black turtle bean
Fats 0.9g 8.72g Tofu
Carbs 63.25g 2.78g Black turtle bean
Calories 339kcal 144kcal Black turtle bean
Sugar 2.12g Tofu
Fiber 15.5g 2.3g Black turtle bean
Calcium 160mg 683mg Tofu
Iron 8.7mg 2.66mg Black turtle bean
Magnesium 160mg 58mg Black turtle bean
Phosphorus 440mg 190mg Black turtle bean
Potassium 1500mg 237mg Black turtle bean
Sodium 9mg 14mg Black turtle bean
Zinc 2.2mg 1.57mg Black turtle bean
Copper 1mg 0.378mg Black turtle bean
Manganese 1mg 1.181mg Tofu
Selenium 3.2µg 17.4µg Tofu
Vitamin A 17IU 166IU Tofu
Vitamin E 0.21mg Black turtle bean
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.9mg 0.158mg Black turtle bean
Vitamin B2 0.193mg 0.102mg Black turtle bean
Vitamin B3 1.955mg 0.381mg Black turtle bean
Vitamin B5 0.899mg 0.133mg Black turtle bean
Vitamin B6 0.286mg 0.092mg Black turtle bean
Folate 444µg 29µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.235mg Black turtle bean
Threonine 0.894mg 0.785mg Black turtle bean
Isoleucine 0.938mg 0.849mg Black turtle bean
Leucine 1.697mg 1.392mg Black turtle bean
Lysine 1.459mg 0.883mg Black turtle bean
Methionine 0.32mg 0.211mg Black turtle bean
Phenylalanine 1.149mg 0.835mg Black turtle bean
Valine 1.112mg 0.87mg Black turtle bean
Histidine 0.592mg 0.431mg Black turtle bean
Saturated Fat 0.232g 1.261g Black turtle bean
Monounsaturated Fat 0.078g 1.925g Tofu
Polyunsaturated fat 0.387g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Black turtle bean
11%
Tofu
Minerals Daily Need Coverage Score
135%
Black turtle bean
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 5)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.029g)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.