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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, however Black turtle bean is higher in Folate, Copper, Vitamin B1, Fiber, Phosphorus, Iron, Potassium, Magnesium, and Vitamin B6.
  • Black turtle bean covers your daily need of Folate 107% more than Tofu.
  • Tofu has 2 times more Calcium than Black turtle bean. While Tofu has 350mg of Calcium, Black turtle bean has only 160mg.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Beans, black turtle, mature seeds, raw.

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 +118.8%
Contains less Sodium -22.2%
Contains more Iron +62.3%
Contains more Potassium +1139.7%
Contains more Magnesium +433.3%
Contains more Copper +418.1%
Contains more Zinc +175%
Contains more Phosphorus +353.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Calcium +118.8%
Contains less Sodium -22.2%
Contains more Iron +62.3%
Contains more Potassium +1139.7%
Contains more Magnesium +433.3%
Contains more Copper +418.1%
Contains more Zinc +175%
Contains more Phosphorus +353.6%

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
2
:
Contains more Vitamin C +∞%
Contains more Vitamin A +400%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +1011.1%
Contains more Vitamin B2 +271.2%
Contains more Vitamin B3 +902.6%
Contains more Vitamin B5 +1222.1%
Contains more Vitamin B6 +508.5%
Contains more Vitamin K +133.3%
Contains more Folate +2860%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin C +∞%
Contains more Vitamin A +400%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +1011.1%
Contains more Vitamin B2 +271.2%
Contains more Vitamin B3 +902.6%
Contains more Vitamin B5 +1222.1%
Contains more Vitamin B6 +508.5%
Contains more Vitamin K +133.3%
Contains more Folate +2860%

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
6
Tofu
65
Black turtle bean
Mineral Summary Score
58
Tofu
150
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
48%
Tofu
128%
Black turtle bean
Carbohydrates
2%
Tofu
63%
Black turtle bean
Fats
22%
Tofu
4%
Black turtle bean

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 Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

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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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 2mg)
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 lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.459g)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Tofu Black turtle bean Opinion
Calories 76 339 Black turtle bean
Protein 8.08 21.25 Black turtle bean
Fats 4.78 0.9 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 63.25 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 8.7 Black turtle bean
Calcium 350 160 Tofu
Potassium 121 1500 Black turtle bean
Magnesium 30 160 Black turtle bean
Sugar 0.62 2.12 Tofu
Fiber 0.3 15.5 Black turtle bean
Copper 0.193 1 Black turtle bean
Zinc 0.8 2.2 Black turtle bean
Starch
Phosphorus 97 440 Black turtle bean
Sodium 7 9 Tofu
Vitamin A 85 17 Tofu
Vitamin E 0.01 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.081 0.9 Black turtle bean
Vitamin B2 0.052 0.193 Black turtle bean
Vitamin B3 0.195 1.955 Black turtle bean
Vitamin B5 0.068 0.899 Black turtle bean
Vitamin B6 0.047 0.286 Black turtle bean
Vitamin B12 0 0
Vitamin K 2.4 5.6 Black turtle bean
Folate 15 444 Black turtle bean
Trans Fat 0 0
Saturated Fat 0.691 0.232 Black turtle bean
Monounsaturated Fat 1.056 0.078 Tofu
Polyunsaturated fat 2.699 0.387 Tofu
Tryptophan 0.12 0.252 Black turtle bean
Threonine 0.402 0.894 Black turtle bean
Isoleucine 0.435 0.938 Black turtle bean
Leucine 0.713 1.697 Black turtle bean
Lysine 0.452 1.459 Black turtle bean
Methionine 0.108 0.32 Black turtle bean
Phenylalanine 0.428 1.149 Black turtle bean
Valine 0.446 1.112 Black turtle bean
Histidine 0.221 0.592 Black turtle bean
Fructose

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/172476/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.