Black turtle bean vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between black turtle bean and tofu
- Black turtle bean has more folate, copper, vitamin B1, fiber, phosphorus, iron, potassium, magnesium, and vitamin B6; however, tofu is higher in calcium.
- Black turtle bean covers your daily need for folate, 107% more than tofu.
- Black turtle bean has 52 times more fiber than tofu. While black turtle bean has 15.5g of fiber, tofu has only 0.3g.
These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Tofu, raw, regular, prepared with calcium sulfate.
Infographic
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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.
| Contains more MagnesiumMagnesium | +433.3% |
| Contains more PotassiumPotassium | +1139.7% |
| Contains more IronIron | +62.3% |
| Contains more CopperCopper | +418.1% |
| Contains more ZincZinc | +175% |
| Contains more PhosphorusPhosphorus | +353.6% |
| Contains more ManganeseManganese | +65.3% |
| Contains more CalciumCalcium | +118.8% |
| Contains less SodiumSodium | -22.2% |
| Contains more SeleniumSelenium | +178.1% |
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.
| Contains more Vitamin EVitamin E | +2000% |
| Contains more Vitamin B1Vitamin B1 | +1011.1% |
| Contains more Vitamin B2Vitamin B2 | +271.2% |
| Contains more Vitamin B3Vitamin B3 | +902.6% |
| Contains more Vitamin B5Vitamin B5 | +1222.1% |
| Contains more Vitamin B6Vitamin B6 | +508.5% |
| Contains more Vitamin KVitamin K | +133.3% |
| Contains more FolateFolate | +2860% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
| Contains more ProteinProtein | +163% |
| Contains more CarbsCarbs | +3282.4% |
| Contains more OtherOther | +400% |
| Contains more FatsFats | +431.1% |
| Contains more WaterWater | +668.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
| Contains less Sat. FatSaturated fat | -66.4% |
| Contains more Mono. FatMonounsaturated fat | +1253.8% |
| Contains more Poly. FatPolyunsaturated fat | +597.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 444µg | 15µg | 107% |
| Copper | 1mg | 0.193mg | 90% |
| Vitamin B1 | 0.9mg | 0.081mg | 68% |
| Fiber | 15.5g | 0.3g | 61% |
| Phosphorus | 440mg | 97mg | 49% |
| Iron | 8.7mg | 5.36mg | 42% |
| Potassium | 1500mg | 121mg | 41% |
| Magnesium | 160mg | 30mg | 31% |
| Protein | 21.25g | 8.08g | 26% |
| Carbs | 63.25g | 1.87g | 20% |
| Calcium | 160mg | 350mg | 19% |
| Vitamin B6 | 0.286mg | 0.047mg | 18% |
| Manganese | 1mg | 0.605mg | 17% |
| Vitamin B5 | 0.899mg | 0.068mg | 17% |
| Polyunsaturated fat | 0.387g | 2.699g | 15% |
| Calories | 339kcal | 76kcal | 13% |
| Zinc | 2.2mg | 0.8mg | 13% |
| Vitamin B2 | 0.193mg | 0.052mg | 11% |
| Vitamin B3 | 1.955mg | 0.195mg | 11% |
| Selenium | 3.2µg | 8.9µg | 10% |
| Fats | 0.9g | 4.78g | 6% |
| Choline | 28.8mg | 5% | |
| Vitamin K | 5.6µg | 2.4µg | 3% |
| Saturated fat | 0.232g | 0.691g | 2% |
| Monounsaturated fat | 0.078g | 1.056g | 2% |
| Vitamin E | 0.21mg | 0.01mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 47.75g | 1.57g | N/A |
| Sugar | 2.12g | 0.62g | N/A |
| Sodium | 9mg | 7mg | 0% |
| Tryptophan | 0.252mg | 0.12mg | 0% |
| Threonine | 0.894mg | 0.402mg | 0% |
| Isoleucine | 0.938mg | 0.435mg | 0% |
| Leucine | 1.697mg | 0.713mg | 0% |
| Lysine | 1.459mg | 0.452mg | 0% |
| Methionine | 0.32mg | 0.108mg | 0% |
| Phenylalanine | 1.149mg | 0.428mg | 0% |
| Valine | 1.112mg | 0.446mg | 0% |
| Histidine | 0.592mg | 0.221mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
60%
6%
Minerals Daily Need Coverage Score
135%
59%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 5)
Which food is cheaper?
Tofu is cheaper (difference - $1.6)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 0.459g)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)