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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 for 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% 0.67% 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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +48.5%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Tofu yogurt Black turtle bean DV% diff.
Fiber 0.2g 8.3g 32%
Iron 1.06mg 2.85mg 22%
Copper 0.075mg 0.269mg 22%
Selenium 13µg 1.2µg 21%
Folate 6µg 86µg 20%
Phosphorus 38mg 152mg 16%
Vitamin B1 0.06mg 0.225mg 14%
Manganese 0.327mg 14%
Potassium 47mg 433mg 11%
Protein 3.5g 8.18g 9%
Calcium 118mg 55mg 6%
Polyunsaturated fat 1.017g 0.149g 6%
Vitamin B5 0.26mg 5%
Zinc 0.31mg 0.76mg 4%
Vitamin E 0.31mg 0.87mg 4%
Vitamin B6 0.02mg 0.077mg 4%
Vitamin B2 0.02mg 0.056mg 3%
Carbs 15.96g 24.35g 3%
Choline 48.4mg 32.6mg 3%
Vitamin C 2.5mg 0mg 3%
Vitamin B3 0.24mg 0.527mg 2%
Calories 94kcal 130kcal 2%
Fats 1.8g 0.35g 2%
Magnesium 40mg 49mg 2%
Sodium 35mg 3mg 1%
Saturated fat 0.259g 0.089g 1%
Monounsaturated fat 0.4g 0.03g 1%
Net carbs 15.76g 16.05g N/A
Sugar 1.24g 0.32g N/A
Vitamin A 2µg 0µg 0%
Vitamin K 3.5µg 3.3µg 0%
Tryptophan 0.097mg 0%
Threonine 0.344mg 0%
Isoleucine 0.361mg 0%
Leucine 0.653mg 0%
Lysine 0.562mg 0%
Methionine 0.123mg 0%
Phenylalanine 0.442mg 0%
Valine 0.428mg 0%
Histidine 0.228mg 0%

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%

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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.