Black turtle bean vs Tofu - In-Depth Nutrition Comparison

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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

6

:

2

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

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%

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

8

:

2

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, total +2860%

Contains more Vitamin C +∞%

Contains more Vitamin A +400%

Black turtle bean

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, total +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

52

5

Mineral Summary Score

96

38

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%

48%

Carbohydrates

63%

2%

Fats

4%

22%

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.


Lower in Sugars
Lower in Sodium
Lower in glycemic index
Lower in price
Lower in Saturated Fat
Rich in minerals
Rich in vitamins
Lower in Cholesterol	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Tofu contains less Sugars (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 - 15)

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?

?

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			Opinion
Calories	339	76
Protein	21.25	8.08
Fats	0.9	4.78
Vitamin C	0	0.1
Carbs	63.25	1.87
Cholesterol	0	0
Vitamin D	0	0
Iron	8.7	5.36
Calcium	160	350
Potassium	1500	121
Magnesium	160	30
Sugars	2.12	0.62
Fiber	15.5	0.3
Copper	1	0.193
Zinc	2.2	0.8
Starch
Phosphorus	440	97
Sodium	9	7
Vitamin A	17	85
Vitamin E	0.21	0.01
Vitamin D	0	0
Vitamin B1	0.9	0.081
Vitamin B2	0.193	0.052
Vitamin B3	1.955	0.195
Vitamin B5	0.899	0.068
Vitamin B6	0.286	0.047
Vitamin B12	0	0
Vitamin K	5.6	2.4
Folate, total	444	15
Folic acid (B9)	0	0
Trans Fat	0	0
Saturated Fat	0.232	0.691
Monounsaturated Fat	0.078	1.056
Polyunsaturated fat	0.387	2.699
Tryptophan	0.252	0.12
Threonine	0.894	0.402
Isoleucine	0.938	0.435
Leucine	1.697	0.713
Lysine	1.459	0.452
Methionine	0.32	0.108
Phenylalanine	1.149	0.428
Valine	1.112	0.446
Histidine	0.592	0.221
Fructose