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.
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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
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Potassium
+82.7%
Contains
less
Sodium
-78.6%
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Calcium
+1141.8%
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Magnesium
+18.4%
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Phosphorus
+25%
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Zinc
+106.6%
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Copper
+40.5%
Equal in Iron - 2.66
Contains
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Potassium
+82.7%
Contains
less
Sodium
-78.6%
Contains
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Calcium
+1141.8%
Contains
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Magnesium
+18.4%
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Phosphorus
+25%
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Zinc
+106.6%
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Copper
+40.5%
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
:
Contains
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Vitamin B1
+42.4%
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Vitamin B3
+38.3%
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Vitamin B5
+95.5%
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Folate
+196.6%
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Vitamin A
+2666.7%
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Vitamin C
+∞%
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Vitamin B2
+82.1%
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Vitamin B6
+19.5%
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Vitamin B1
+42.4%
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Vitamin B3
+38.3%
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Vitamin B5
+95.5%
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Folate
+196.6%
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Vitamin A
+2666.7%
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Vitamin C
+∞%
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Vitamin B2
+82.1%
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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.
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Lower in Sugar |
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Lower in glycemic index |
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Lower in price |
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Rich in minerals |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 16.05g | 0.48g |
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Protein | 8.18g | 17.27g |
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Fats | 0.35g | 8.72g |
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Carbs | 24.35g | 2.78g |
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Calories | 130kcal | 144kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | 0.32g | g |
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Fiber | 8.3g | 2.3g |
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Calcium | 55mg | 683mg |
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Iron | 2.85mg | 2.66mg |
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Magnesium | 49mg | 58mg |
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Phosphorus | 152mg | 190mg |
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Potassium | 433mg | 237mg |
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Sodium | 3mg | 14mg |
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Zinc | 0.76mg | 1.57mg |
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Copper | 0.269mg | 0.378mg |
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Vitamin A | 6IU | 166IU |
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Vitamin E | 0.87mg | mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 0.2mg |
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Vitamin B1 | 0.225mg | 0.158mg |
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Vitamin B2 | 0.056mg | 0.102mg |
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Vitamin B3 | 0.527mg | 0.381mg |
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Vitamin B5 | 0.26mg | 0.133mg |
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Vitamin B6 | 0.077mg | 0.092mg |
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Folate | 86µg | 29µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 3.3µg | µg |
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Tryptophan | 0.097mg | 0.235mg |
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Threonine | 0.344mg | 0.785mg |
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Isoleucine | 0.361mg | 0.849mg |
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Leucine | 0.653mg | 1.392mg |
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Lysine | 0.562mg | 0.883mg |
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Methionine | 0.123mg | 0.211mg |
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Phenylalanine | 0.442mg | 0.835mg |
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Valine | 0.428mg | 0.87mg |
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Histidine | 0.228mg | 0.431mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | 0g | |
Saturated Fat | 0.089g | 1.261g |
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Monounsaturated Fat | 0.03g | 1.925g |
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Polyunsaturated fat | 0.149g | 4.921g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

11

Mineral Summary Score
47

77

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%

104%

Carbohydrates
24%

3%

Fats
2%

40%

Comparison summary
Which food is lower in Sugar?

Tofu is lower in Sugar (difference - 0.32g)
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 richer in minerals?

Tofu is relatively richer in minerals
Which food contains less Sodium?

Black turtle bean contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?

Black turtle bean is lower in Saturated Fat (difference - 1.172g)
Which food contains less Cholesterol?
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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.