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  6. Tofu vs. Black turtle bean

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

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Important differences between tofu and black turtle bean

  • Tofu has more calcium and selenium; however, black turtle bean has more folate, iron, copper, vitamin B1, fiber, potassium, phosphorus, and magnesium.
  • Black turtle bean's daily need coverage for folate is 104% more.
  • Tofu has 5 times more selenium than black turtle bean. Tofu has 17.4µg of selenium, while black turtle bean has 3.2µg.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Beans, black turtle, mature seeds, raw.

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
3
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more CalciumCalcium +326.9%
Contains more ManganeseManganese +18.1%
Contains more SeleniumSelenium +443.8%
Contains more MagnesiumMagnesium +175.9%
Contains more PotassiumPotassium +532.9%
Contains more IronIron +227.1%
Contains more CopperCopper +164.6%
Contains more ZincZinc +40.1%
Contains more PhosphorusPhosphorus +131.6%
Contains less SodiumSodium -35.7%

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
1
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% 0% 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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +469.6%
Contains more Vitamin B2Vitamin B2 +89.2%
Contains more Vitamin B3Vitamin B3 +413.1%
Contains more Vitamin B5Vitamin B5 +575.9%
Contains more Vitamin B6Vitamin B6 +210.9%
Contains more FolateFolate +1431%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Black turtle bean DV% diff.
Folate 29µg 444µg 104%
Iron 2.66mg 8.7mg 76%
Copper 0.378mg 1mg 69%
Vitamin B1 0.158mg 0.9mg 62%
Fiber 2.3g 15.5g 53%
Calcium 683mg 160mg 52%
Potassium 237mg 1500mg 37%
Phosphorus 190mg 440mg 36%
Polyunsaturated fat 4.921g 0.387g 30%
Selenium 17.4µg 3.2µg 26%
Magnesium 58mg 160mg 24%
Carbs 2.78g 63.25g 20%
Vitamin B6 0.092mg 0.286mg 15%
Vitamin B5 0.133mg 0.899mg 15%
Fats 8.72g 0.9g 12%
Vitamin B3 0.381mg 1.955mg 10%
Calories 144kcal 339kcal 10%
Manganese 1.181mg 1mg 8%
Protein 17.27g 21.25g 8%
Vitamin B2 0.102mg 0.193mg 7%
Zinc 1.57mg 2.2mg 6%
Vitamin K 5.6µg 5%
Saturated fat 1.261g 0.232g 5%
Monounsaturated fat 1.925g 0.078g 5%
Vitamin E 0.21mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 47.75g N/A
Sugar 2.12g N/A
Sodium 14mg 9mg 0%
Tryptophan 0.235mg 0.252mg 0%
Threonine 0.785mg 0.894mg 0%
Isoleucine 0.849mg 0.938mg 0%
Leucine 1.392mg 1.697mg 0%
Lysine 0.883mg 1.459mg 0%
Methionine 0.211mg 0.32mg 0%
Phenylalanine 0.835mg 1.149mg 0%
Valine 0.87mg 1.112mg 0%
Histidine 0.431mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +868.9%
Contains more WaterWater +534.8%
Contains more ProteinProtein +23%
Contains more CarbsCarbs +2175.2%
Contains more OtherOther +157.1%

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +2367.9%
Contains more Poly. FatPolyunsaturated fat +1171.6%
Contains less Sat. FatSaturated fat -81.6%

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/175186/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.