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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 Fiber, Folate, Potassium, and Vitamin B1, however Tofu is higher in Calcium, Manganese, Selenium, Copper, and Zinc.
  • Tofu covers your daily need of Calcium 63% more than Black turtle bean.
  • Black turtle bean has 4 times more Fiber than Tofu. While Black turtle bean has 8.3g of Fiber, Tofu has only 2.3g.
  • Black turtle bean has less Saturated Fat.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Black turtle bean vs Tofu 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +82.7%
Contains less Sodium -78.6%
Contains more Calcium +1141.8%
Contains more Magnesium +18.4%
Contains more Copper +40.5%
Contains more Zinc +106.6%
Contains more Phosphorus +25%
Equal in Iron - 2.66
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 205% 21% 42% 126% 43% 82% 2%
Contains more Potassium +82.7%
Contains less Sodium -78.6%
Contains more Calcium +1141.8%
Contains more Magnesium +18.4%
Contains more Copper +40.5%
Contains more Zinc +106.6%
Contains more Phosphorus +25%
Equal in Iron - 2.66

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Tofu
Contains more Vitamin B1 +42.4%
Contains more Vitamin B3 +38.3%
Contains more Vitamin B5 +95.5%
Contains more Folate +196.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +2666.7%
Contains more Vitamin B2 +82.1%
Contains more Vitamin B6 +19.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 10% 0% 0% 40% 24% 8% 8% 22% 0% 0% 22%
Contains more Vitamin B1 +42.4%
Contains more Vitamin B3 +38.3%
Contains more Vitamin B5 +95.5%
Contains more Folate +196.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +2666.7%
Contains more Vitamin B2 +82.1%
Contains more Vitamin B6 +19.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black turtle bean Tofu
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Tofu Opinion
Calories 130kcal 144kcal Tofu
Protein 8.18g 17.27g Tofu
Fats 0.35g 8.72g Tofu
Vitamin C 0mg 0.2mg Tofu
Net carbs 16.05g 0.48g Black turtle bean
Carbs 24.35g 2.78g Black turtle bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.85mg 2.66mg Black turtle bean
Calcium 55mg 683mg Tofu
Potassium 433mg 237mg Black turtle bean
Magnesium 49mg 58mg Tofu
Sugar 0.32g g Tofu
Fiber 8.3g 2.3g Black turtle bean
Copper 0.269mg 0.378mg Tofu
Zinc 0.76mg 1.57mg Tofu
Starch g g
Phosphorus 152mg 190mg Tofu
Sodium 3mg 14mg Black turtle bean
Vitamin A 6IU 166IU Tofu
Vitamin E 0.87mg mg Black turtle bean
Vitamin D 0µg 0µg
Vitamin B1 0.225mg 0.158mg Black turtle bean
Vitamin B2 0.056mg 0.102mg Tofu
Vitamin B3 0.527mg 0.381mg Black turtle bean
Vitamin B5 0.26mg 0.133mg Black turtle bean
Vitamin B6 0.077mg 0.092mg Tofu
Vitamin B12 0µg 0µg
Vitamin K 3.3µg µg Black turtle bean
Folate 86µg 29µg Black turtle bean
Trans Fat 0g 0g
Saturated Fat 0.089g 1.261g Black turtle bean
Monounsaturated Fat 0.03g 1.925g Tofu
Polyunsaturated fat 0.149g 4.921g Tofu
Tryptophan 0.097mg 0.235mg Tofu
Threonine 0.344mg 0.785mg Tofu
Isoleucine 0.361mg 0.849mg Tofu
Leucine 0.653mg 1.392mg Tofu
Lysine 0.562mg 0.883mg Tofu
Methionine 0.123mg 0.211mg Tofu
Phenylalanine 0.442mg 0.835mg Tofu
Valine 0.428mg 0.87mg Tofu
Histidine 0.228mg 0.431mg Tofu
Fructose g g

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black turtle bean
11
Tofu
Mineral Summary Score
47
Black turtle bean
77
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
49%
Black turtle bean
104%
Tofu
Carbohydrates
24%
Black turtle bean
3%
Tofu
Fats
2%
Black turtle bean
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.32g)
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 is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.172g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.