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  6. Black turtle bean vs. Tofu yogurt

Black turtle bean vs. Tofu yogurt — In-Depth Nutrition Comparison

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Summary of differences between Black turtle bean and Tofu yogurt

  • Black turtle bean has more Fiber, Iron, Copper, Folate, Phosphorus, Vitamin B1, and Potassium, however, Tofu yogurt is higher in Selenium, and Calcium.
  • Black turtle bean covers your daily need of Fiber 32% more than Tofu yogurt.
  • Black turtle bean has 14 times more Folate than Tofu yogurt. While Black turtle bean has 86µg of Folate, Tofu yogurt has only 6µg.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, cooked, boiled, without salt and Tofu yogurt.

Infographic

Black turtle bean vs Tofu yogurt infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more MagnesiumMagnesium +22.5%
Contains more PotassiumPotassium +821.3%
Contains more IronIron +168.9%
Contains more CopperCopper +258.7%
Contains more ZincZinc +145.2%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +114.5%
Contains more SeleniumSelenium +983.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8.3% 2% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin E Vitamin E +180.6%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +119.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +285%
Contains more FolateFolate +1333.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +450%
Contains more CholineCholine +48.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +133.7%
Contains more CarbsCarbs +52.6%
Contains more OtherOther +11.3%
Contains more FatsFats +414.3%
Contains more WaterWater +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
15% 24% 61%
Saturated Fat: Sat. Fat 0.259 g
Monounsaturated Fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains less Sat. FatSaturated Fat -65.6%
Contains more Mono. FatMonounsaturated Fat +1233.3%
Contains more Poly. FatPolyunsaturated fat +582.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Tofu yogurt
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Tofu yogurt Opinion
Calories 130kcal 94kcal Black turtle bean
Protein 8.18g 3.5g Black turtle bean
Fats 0.35g 1.8g Tofu yogurt
Vitamin C 0mg 2.5mg Tofu yogurt
Net carbs 16.05g 15.76g Black turtle bean
Carbs 24.35g 15.96g Black turtle bean
Magnesium 49mg 40mg Black turtle bean
Calcium 55mg 118mg Tofu yogurt
Potassium 433mg 47mg Black turtle bean
Iron 2.85mg 1.06mg Black turtle bean
Sugar 0.32g 1.24g Black turtle bean
Fiber 8.3g 0.2g Black turtle bean
Copper 0.269mg 0.075mg Black turtle bean
Zinc 0.76mg 0.31mg Black turtle bean
Phosphorus 152mg 38mg Black turtle bean
Sodium 3mg 35mg Black turtle bean
Vitamin A 6IU 33IU Tofu yogurt
Vitamin A RAE 0µg 2µg Tofu yogurt
Vitamin E 0.87mg 0.31mg Black turtle bean
Manganese 0.327mg Black turtle bean
Selenium 1.2µg 13µg Tofu yogurt
Vitamin B1 0.225mg 0.06mg Black turtle bean
Vitamin B2 0.056mg 0.02mg Black turtle bean
Vitamin B3 0.527mg 0.24mg Black turtle bean
Vitamin B5 0.26mg Black turtle bean
Vitamin B6 0.077mg 0.02mg Black turtle bean
Vitamin K 3.3µg 3.5µg Tofu yogurt
Folate 86µg 6µg Black turtle bean
Choline 32.6mg 48.4mg Tofu yogurt
Saturated Fat 0.089g 0.259g Black turtle bean
Monounsaturated Fat 0.03g 0.4g Tofu yogurt
Polyunsaturated fat 0.149g 1.017g Tofu yogurt
Tryptophan 0.097mg Black turtle bean
Threonine 0.344mg Black turtle bean
Isoleucine 0.361mg Black turtle bean
Leucine 0.653mg Black turtle bean
Lysine 0.562mg Black turtle bean
Methionine 0.123mg Black turtle bean
Phenylalanine 0.442mg Black turtle bean
Valine 0.428mg Black turtle bean
Histidine 0.228mg Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Tofu yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Black turtle bean
7%
Tofu yogurt
Minerals Daily Need Coverage Score
42%
Black turtle bean
23%
Tofu yogurt

Comparison summary

Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 20)
Which food is cheaper?
Tofu yogurt
Tofu yogurt is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.17g)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.