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 for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Black turtle bean

Tofu

Contains more PotassiumPotassium	+82.7%
Contains less SodiumSodium	-78.6%

Contains more MagnesiumMagnesium	+18.4%
Contains more CalciumCalcium	+1141.8%
Contains more CopperCopper	+40.5%
Contains more ZincZinc	+106.6%
Contains more PhosphorusPhosphorus	+25%
Contains more ManganeseManganese	+261.2%
Contains more SeleniumSelenium	+1350%

~equal in Iron ~2.66mg

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.

Black turtle bean

Tofu

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+42.4%
Contains more Vitamin B3Vitamin B3	+38.3%
Contains more Vitamin B5Vitamin B5	+95.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+196.6%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+82.1%
Contains more Vitamin B6Vitamin B6	+19.5%

~equal in Vitamin A ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	55mg	683mg	63%
Manganese	0.327mg	1.181mg	37%
Polyunsaturated fat	0.149g	4.921g	32%
Selenium	1.2µg	17.4µg	29%
Fiber	8.3g	2.3g	24%
Protein	8.18g	17.27g	18%
Folate	86µg	29µg	14%
Fats	0.35g	8.72g	13%
Copper	0.269mg	0.378mg	12%
Zinc	0.76mg	1.57mg	7%
Carbs	24.35g	2.78g	7%
Vitamin E	0.87mg		6%
Choline	32.6mg		6%
Vitamin B1	0.225mg	0.158mg	6%
Potassium	433mg	237mg	6%
Phosphorus	152mg	190mg	5%
Saturated fat	0.089g	1.261g	5%
Monounsaturated fat	0.03g	1.925g	5%
Vitamin B2	0.056mg	0.102mg	4%
Vitamin K	3.3µg		3%
Vitamin B5	0.26mg	0.133mg	3%
Iron	2.85mg	2.66mg	2%
Magnesium	49mg	58mg	2%
Calories	130kcal	144kcal	1%
Vitamin B6	0.077mg	0.092mg	1%
Vitamin B3	0.527mg	0.381mg	1%
Vitamin C	0mg	0.2mg	0%
Net carbs	16.05g	0.48g	N/A
Sugar	0.32g		N/A
Sodium	3mg	14mg	0%
Tryptophan	0.097mg	0.235mg	0%
Threonine	0.344mg	0.785mg	0%
Isoleucine	0.361mg	0.849mg	0%
Leucine	0.653mg	1.392mg	0%
Lysine	0.562mg	0.883mg	0%
Methionine	0.123mg	0.211mg	0%
Phenylalanine	0.442mg	0.835mg	0%
Valine	0.428mg	0.87mg	0%
Histidine	0.228mg	0.431mg	0%