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  6. Tofu yogurt vs. Black turtle bean

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

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Summary of differences between Tofu yogurt and Black turtle bean

  • Tofu yogurt has more Selenium, and Calcium, however, Black turtle bean is higher in Fiber, Iron, Copper, Folate, Phosphorus, Vitamin B1, and Potassium.
  • Black turtle bean covers your daily need of Fiber 32% more than Tofu yogurt.
  • Tofu yogurt has 11 times more Selenium than Black turtle bean. While Tofu yogurt has 13µg of Selenium, Black turtle bean has only 1.2µg.

These are the specific foods used in this comparison Tofu yogurt and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Tofu yogurt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
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 CalciumCalcium +114.5%
Contains more SeleniumSelenium +983.3%
Contains more MagnesiumMagnesium +22.5%
Contains more PotassiumPotassium +821.3%
Contains more IronIron +168.9%
Contains more CopperCopper +258.7%
Contains more ZincZinc +145.2%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -91.4%

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.
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 8.3% 2% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
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 +450%
Contains more CholineCholine +48.5%
Contains more Vitamin E Vitamin E +180.6%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +119.6%
Contains more Vitamin B6Vitamin B6 +285%
Contains more FolateFolate +1333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 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 FatsFats +414.3%
Contains more WaterWater +17.9%
Contains more ProteinProtein +133.7%
Contains more CarbsCarbs +52.6%
Contains more OtherOther +11.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated Fat: Sat. Fat 0.259 g
Monounsaturated Fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 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 +1233.3%
Contains more Poly. FatPolyunsaturated fat +582.6%
Contains less Sat. FatSaturated Fat -65.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu yogurt Black turtle bean Opinion
Calories 94kcal 130kcal Black turtle bean
Protein 3.5g 8.18g Black turtle bean
Fats 1.8g 0.35g Tofu yogurt
Vitamin C 2.5mg 0mg Tofu yogurt
Net carbs 15.76g 16.05g Black turtle bean
Carbs 15.96g 24.35g Black turtle bean
Magnesium 40mg 49mg Black turtle bean
Calcium 118mg 55mg Tofu yogurt
Potassium 47mg 433mg Black turtle bean
Iron 1.06mg 2.85mg Black turtle bean
Sugar 1.24g 0.32g Black turtle bean
Fiber 0.2g 8.3g Black turtle bean
Copper 0.075mg 0.269mg Black turtle bean
Zinc 0.31mg 0.76mg Black turtle bean
Phosphorus 38mg 152mg Black turtle bean
Sodium 35mg 3mg Black turtle bean
Vitamin A 33IU 6IU Tofu yogurt
Vitamin A RAE 2µg 0µg Tofu yogurt
Vitamin E 0.31mg 0.87mg Black turtle bean
Manganese 0.327mg Black turtle bean
Selenium 13µg 1.2µg Tofu yogurt
Vitamin B1 0.06mg 0.225mg Black turtle bean
Vitamin B2 0.02mg 0.056mg Black turtle bean
Vitamin B3 0.24mg 0.527mg Black turtle bean
Vitamin B5 0.26mg Black turtle bean
Vitamin B6 0.02mg 0.077mg Black turtle bean
Vitamin K 3.5µg 3.3µg Tofu yogurt
Folate 6µg 86µg Black turtle bean
Choline 48.4mg 32.6mg Tofu yogurt
Saturated Fat 0.259g 0.089g Black turtle bean
Monounsaturated Fat 0.4g 0.03g Tofu yogurt
Polyunsaturated fat 1.017g 0.149g Tofu yogurt
Tryptophan 0.097mg Black turtle bean
Threonine 0.344mg Black turtle bean
Isoleucine 0.361mg Black turtle bean
Leucine 0.653mg Black turtle bean
Lysine 0.562mg Black turtle bean
Methionine 0.123mg Black turtle bean
Phenylalanine 0.442mg Black turtle bean
Valine 0.428mg Black turtle bean
Histidine 0.228mg Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu yogurt 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
7%
Tofu yogurt
17%
Black turtle bean
Minerals Daily Need Coverage Score
23%
Tofu yogurt
42%
Black turtle bean

Comparison summary

Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 20)
Which food is cheaper?
Tofu yogurt
Tofu yogurt is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.17g)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.