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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Tofu
Tofu
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +175.9%
Contains more PotassiumPotassium +532.9%
Contains more IronIron +227.1%
Contains more CopperCopper +164.6%
Contains more ZincZinc +40.1%
Contains more PhosphorusPhosphorus +131.6%
Contains less SodiumSodium -35.7%
Contains more CalciumCalcium +326.9%
Contains more ManganeseManganese +18.1%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Tofu
Tofu
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +469.6%
Contains more Vitamin B2Vitamin B2 +89.2%
Contains more Vitamin B3Vitamin B3 +413.1%
Contains more Vitamin B5Vitamin B5 +575.9%
Contains more Vitamin B6Vitamin B6 +210.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1431%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Tofu DV% diff.
Folate 444µg 29µg 104%
Iron 8.7mg 2.66mg 76%
Copper 1mg 0.378mg 69%
Vitamin B1 0.9mg 0.158mg 62%
Fiber 15.5g 2.3g 53%
Calcium 160mg 683mg 52%
Potassium 1500mg 237mg 37%
Phosphorus 440mg 190mg 36%
Polyunsaturated fat 0.387g 4.921g 30%
Selenium 3.2µg 17.4µg 26%
Magnesium 160mg 58mg 24%
Carbs 63.25g 2.78g 20%
Vitamin B6 0.286mg 0.092mg 15%
Vitamin B5 0.899mg 0.133mg 15%
Fats 0.9g 8.72g 12%
Vitamin B3 1.955mg 0.381mg 10%
Calories 339kcal 144kcal 10%
Manganese 1mg 1.181mg 8%
Protein 21.25g 17.27g 8%
Vitamin B2 0.193mg 0.102mg 7%
Zinc 2.2mg 1.57mg 6%
Vitamin K 5.6µg 5%
Saturated fat 0.232g 1.261g 5%
Monounsaturated fat 0.078g 1.925g 5%
Vitamin E 0.21mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 47.75g 0.48g N/A
Sugar 2.12g N/A
Sodium 9mg 14mg 0%
Tryptophan 0.252mg 0.235mg 0%
Threonine 0.894mg 0.785mg 0%
Isoleucine 0.938mg 0.849mg 0%
Leucine 1.697mg 1.392mg 0%
Lysine 1.459mg 0.883mg 0%
Methionine 0.32mg 0.211mg 0%
Phenylalanine 1.149mg 0.835mg 0%
Valine 1.112mg 0.87mg 0%
Histidine 0.592mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Tofu
Tofu
2
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 ProteinProtein +23%
Contains more CarbsCarbs +2175.2%
Contains more OtherOther +157.1%
Contains more FatsFats +868.9%
Contains more WaterWater +534.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -81.6%
Contains more Mono. FatMonounsaturated fat +2367.9%
Contains more Poly. FatPolyunsaturated fat +1171.6%

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.