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  6. Tofu vs. Black turtle bean

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.
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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%
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%
Contains more PotassiumPotassium +82.7%
Contains less SodiumSodium -78.6%
~equal in Iron ~2.85mg

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
Tofu
4
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2666.7%
Contains more Vitamin B2Vitamin B2 +82.1%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more Vitamin B1Vitamin B1 +42.4%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more FolateFolate +196.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
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 ProteinProtein +111.1%
Contains more FatsFats +2391.4%
Contains more CarbsCarbs +775.9%
~equal in Water ~65.74g
~equal in Other ~1.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated Fat +6316.7%
Contains more Poly. FatPolyunsaturated fat +3202.7%
Contains less Sat. FatSaturated 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
Calories 144kcal 130kcal Tofu
Protein 17.27g 8.18g Tofu
Fats 8.72g 0.35g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 16.05g Black turtle bean
Carbs 2.78g 24.35g Black turtle bean
Magnesium 58mg 49mg Tofu
Calcium 683mg 55mg Tofu
Potassium 237mg 433mg Black turtle bean
Iron 2.66mg 2.85mg Black turtle bean
Sugar 0.32g Tofu
Fiber 2.3g 8.3g Black turtle bean
Copper 0.378mg 0.269mg Tofu
Zinc 1.57mg 0.76mg Tofu
Phosphorus 190mg 152mg Tofu
Sodium 14mg 3mg Black turtle bean
Vitamin A 166IU 6IU Tofu
Vitamin E 0.87mg Black turtle bean
Manganese 1.181mg 0.327mg Tofu
Selenium 17.4µg 1.2µg 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
Vitamin K 3.3µg Black turtle bean
Folate 29µg 86µg Black turtle bean
Choline 32.6mg Black turtle bean
Saturated Fat 1.261g 0.089g Black turtle bean
Monounsaturated Fat 1.925g 0.03g Tofu
Polyunsaturated fat 4.921g 0.149g Tofu
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Black turtle bean
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
10%
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.