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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 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 of 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.

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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
Black turtle bean
Black turtle bean
6
:
2
Tofu
Tofu
Contains more Iron +62.3%
Contains more Potassium +1139.7%
Contains more Magnesium +433.3%
Contains more Copper +418.1%
Contains more Zinc +175%
Contains more Phosphorus +353.6%
Contains more Calcium +118.8%
Contains less Sodium -22.2%
Black turtle bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Tofu
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Iron +62.3%
Contains more Potassium +1139.7%
Contains more Magnesium +433.3%
Contains more Copper +418.1%
Contains more Zinc +175%
Contains more Phosphorus +353.6%
Contains more Calcium +118.8%
Contains less Sodium -22.2%

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
Black turtle bean
Black turtle bean
8
:
2
Tofu
Tofu
Contains more Vitamin E +2000%
Contains more Vitamin B1 +1011.1%
Contains more Vitamin B2 +271.2%
Contains more Vitamin B3 +902.6%
Contains more Vitamin B5 +1222.1%
Contains more Vitamin B6 +508.5%
Contains more Vitamin K +133.3%
Contains more Folate +2860%
Contains more Vitamin C +∞%
Contains more Vitamin A +400%
Black turtle bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Tofu
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +1011.1%
Contains more Vitamin B2 +271.2%
Contains more Vitamin B3 +902.6%
Contains more Vitamin B5 +1222.1%
Contains more Vitamin B6 +508.5%
Contains more Vitamin K +133.3%
Contains more Folate +2860%
Contains more Vitamin C +∞%
Contains more Vitamin A +400%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
65
Black turtle bean
6
Tofu
Mineral Summary Score
150
Black turtle bean
58
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 the food
Protein
128%
Black turtle bean
48%
Tofu
Carbohydrates
63%
Black turtle bean
2%
Tofu
Fats
4%
Black turtle bean
22%
Tofu

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 1.5g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 2mg)
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 lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.459g)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black turtle bean Tofu Opinion
Calories 339 76 Black turtle bean
Protein 21.25 8.08 Black turtle bean
Fats 0.9 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 63.25 1.87 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 5.36 Black turtle bean
Calcium 160 350 Tofu
Potassium 1500 121 Black turtle bean
Magnesium 160 30 Black turtle bean
Sugars 2.12 0.62 Tofu
Fiber 15.5 0.3 Black turtle bean
Copper 1 0.193 Black turtle bean
Zinc 2.2 0.8 Black turtle bean
Starch
Phosphorus 440 97 Black turtle bean
Sodium 9 7 Tofu
Vitamin A 17 85 Tofu
Vitamin E 0.21 0.01 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.081 Black turtle bean
Vitamin B2 0.193 0.052 Black turtle bean
Vitamin B3 1.955 0.195 Black turtle bean
Vitamin B5 0.899 0.068 Black turtle bean
Vitamin B6 0.286 0.047 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 2.4 Black turtle bean
Folate 444 15 Black turtle bean
Trans Fat 0 0
Saturated Fat 0.232 0.691 Black turtle bean
Monounsaturated Fat 0.078 1.056 Tofu
Polyunsaturated fat 0.387 2.699 Tofu
Tryptophan 0.252 0.12 Black turtle bean
Threonine 0.894 0.402 Black turtle bean
Isoleucine 0.938 0.435 Black turtle bean
Leucine 1.697 0.713 Black turtle bean
Lysine 1.459 0.452 Black turtle bean
Methionine 0.32 0.108 Black turtle bean
Phenylalanine 1.149 0.428 Black turtle bean
Valine 1.112 0.446 Black turtle bean
Histidine 0.592 0.221 Black turtle bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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/172476/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.