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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
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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 more Calcium +1141.8%
Contains more Magnesium +18.4%
Contains more Copper +40.5%
Contains more Zinc +106.6%
Contains more Phosphorus +25%
Contains more Potassium +82.7%
Contains less Sodium -78.6%
Equal in Iron - 2.85
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 205% 21% 42% 126% 43% 82% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Contains more Calcium +1141.8%
Contains more Magnesium +18.4%
Contains more Copper +40.5%
Contains more Zinc +106.6%
Contains more Phosphorus +25%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
4
:
Contains more Vitamin C +∞%
Contains more Vitamin A +2666.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 10% 0% 0% 40% 24% 8% 8% 22% 0% 0% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Contains more Vitamin C +∞%
Contains more Vitamin A +2666.7%
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%

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.
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
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.66mg 2.85mg Black turtle bean
Calcium 683mg 55mg Tofu
Potassium 237mg 433mg Black turtle bean
Magnesium 58mg 49mg Tofu
Sugar g 0.32g Tofu
Fiber 2.3g 8.3g Black turtle bean
Copper 0.378mg 0.269mg Tofu
Zinc 1.57mg 0.76mg Tofu
Starch g g
Phosphorus 190mg 152mg Tofu
Sodium 14mg 3mg Black turtle bean
Vitamin A 166IU 6IU Tofu
Vitamin E mg 0.87mg Black turtle bean
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 3.3µg Black turtle bean
Folate 29µg 86µg Black turtle bean
Trans Fat 0g 0g
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
Fructose g g

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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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
11
Tofu
17
Black turtle bean
Mineral Summary Score
77
Tofu
47
Black turtle bean

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
104%
Tofu
49%
Black turtle bean
Carbohydrates
3%
Tofu
24%
Black turtle bean
Fats
40%
Tofu
2%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.