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

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Summary of differences between Tofu and Black turtle bean

  • Tofu has more Calcium, Manganese, Selenium, Copper, and Zinc, however, Black turtle bean is higher in Fiber, Folate, Potassium, and Vitamin B1.
  • Tofu covers your daily need of Calcium 63% more than Black turtle bean.
  • Tofu has 15 times more Selenium than Black turtle bean. While Tofu has 17.4µg of Selenium, Black turtle bean has only 1.2µg.
  • Black turtle bean has less Saturated Fat.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Tofu vs Black turtle bean 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.
Contains more Calcium +1141.8%
Contains more Magnesium +18.4%
Contains more Phosphorus +25%
Contains more Zinc +106.6%
Contains more Copper +40.5%
Contains more Manganese +261.2%
Contains more Selenium +1350%
Contains more Potassium +82.7%
Contains less Sodium -78.6%
Equal in Iron - 2.85
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Calcium +1141.8%
Contains more Magnesium +18.4%
Contains more Phosphorus +25%
Contains more Zinc +106.6%
Contains more Copper +40.5%
Contains more Manganese +261.2%
Contains more Selenium +1350%
Contains more Potassium +82.7%
Contains less Sodium -78.6%
Equal in Iron - 2.85

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.
Tofu
4
:
Contains more Vitamin A +2666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +82.1%
Contains more Vitamin B6 +19.5%
Contains more Vitamin B1 +42.4%
Contains more Vitamin B3 +38.3%
Contains more Vitamin B5 +95.5%
Contains more Folate +196.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +2666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +82.1%
Contains more Vitamin B6 +19.5%
Contains more Vitamin B1 +42.4%
Contains more Vitamin B3 +38.3%
Contains more Vitamin B5 +95.5%
Contains more Folate +196.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +111.1%
Contains more Fats +2391.4%
Contains more Carbs +775.9%
Equal in Water - 65.74
Equal in Other - 1.38
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +111.1%
Contains more Fats +2391.4%
Contains more Carbs +775.9%
Equal in Water - 65.74
Equal in Other - 1.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6316.7%
Contains more Polyunsaturated fat +3202.7%
Contains less Saturated Fat -92.9%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +6316.7%
Contains more Polyunsaturated fat +3202.7%
Contains less Saturated Fat -92.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Black turtle bean Opinion
Net carbs 0.48g 16.05g Black turtle bean
Protein 17.27g 8.18g Tofu
Fats 8.72g 0.35g Tofu
Carbs 2.78g 24.35g Black turtle bean
Calories 144kcal 130kcal Tofu
Sugar 0.32g Tofu
Fiber 2.3g 8.3g Black turtle bean
Calcium 683mg 55mg Tofu
Iron 2.66mg 2.85mg Black turtle bean
Magnesium 58mg 49mg Tofu
Phosphorus 190mg 152mg Tofu
Potassium 237mg 433mg Black turtle bean
Sodium 14mg 3mg Black turtle bean
Zinc 1.57mg 0.76mg Tofu
Copper 0.378mg 0.269mg Tofu
Manganese 1.181mg 0.327mg Tofu
Selenium 17.4µg 1.2µg Tofu
Vitamin A 166IU 6IU Tofu
Vitamin E 0.87mg Black turtle bean
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.225mg Black turtle bean
Vitamin B2 0.102mg 0.056mg Tofu
Vitamin B3 0.381mg 0.527mg Black turtle bean
Vitamin B5 0.133mg 0.26mg Black turtle bean
Vitamin B6 0.092mg 0.077mg Tofu
Folate 29µg 86µg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.235mg 0.097mg Tofu
Threonine 0.785mg 0.344mg Tofu
Isoleucine 0.849mg 0.361mg Tofu
Leucine 1.392mg 0.653mg Tofu
Lysine 0.883mg 0.562mg Tofu
Methionine 0.211mg 0.123mg Tofu
Phenylalanine 0.835mg 0.442mg Tofu
Valine 0.87mg 0.428mg Tofu
Histidine 0.431mg 0.228mg Tofu
Saturated Fat 1.261g 0.089g Black turtle bean
Monounsaturated Fat 1.925g 0.03g Tofu
Polyunsaturated fat 4.921g 0.149g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Tofu
17%
Black turtle bean
Minerals Daily Need Coverage Score
87%
Tofu
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.32g)
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 richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.172g)
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.