Side-by-Side Comparison

Black Beans (Cooked) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-37%

Tofu (Firm)

Tofu (Firm) has fewer calories (energy) (83 kcal vs 132 kcal, 49 kcal less).

Higher Protein

+13%

Tofu (Firm)

Tofu (Firm) provides 10.0 g vs 8.9 g in Black Beans (Cooked) (+1.1 g, +13%).

Higher Dietary Fiber

+867%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.7 g vs 0.90 g in Tofu (Firm) (+7.8 g, +867%).

Higher Vitamin C

Tofu (Firm)

Tofu (Firm) provides 0.10 mg vs 0 mg in Black Beans (Cooked) (+0.10 mg).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

132 kcal7% DV

Tofu (Firm)

83 kcal4% DV

Black Beans (Cooked) provides 132 kcal vs 83 kcal in Tofu (Firm) (+49 kcal, +59%).

ProteinTofu (Firm) higher

Black Beans (Cooked)

8.9 g18% DV

Tofu (Firm)

10.0 g20% DV

Tofu (Firm) provides 10.0 g vs 8.9 g in Black Beans (Cooked) (+1.1 g, +13%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

23.7 g9% DV

Tofu (Firm)

1.9 g1% DV

Black Beans (Cooked) provides 23.7 g vs 1.9 g in Tofu (Firm) (+21.8 g, +1161%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

8.7 g31% DV

Tofu (Firm)

0.90 g3% DV

Black Beans (Cooked) provides 8.7 g vs 0.90 g in Tofu (Firm) (+7.8 g, +867%).

Total FatTofu (Firm) higher

Black Beans (Cooked)

0.54 g1% DV

Tofu (Firm)

5.3 g7% DV

Tofu (Firm) provides 5.3 g vs 0.54 g in Black Beans (Cooked) (+4.7 g, +874%).

Total SugarsTofu (Firm) higher

Black Beans (Cooked)

0.32 g1% DV

Tofu (Firm)

0.62 g1% DV

Tofu (Firm) provides 0.62 g vs 0.32 g in Black Beans (Cooked) (+0.30 g, +94%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Black Beans (Cooked)

0 mg

Tofu (Firm)

0.10 mg

Tofu (Firm) provides slightly more vitamin c (0.10 mg vs 0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.15 mg1% DV

Tofu (Firm)

0.01 mg

Black Beans (Cooked) provides slightly more vitamin e (0.15 mg vs 0.01 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.8 µg2% DV

Tofu (Firm)

2.4 µg2% DV

Black Beans (Cooked) provides 2.8 µg vs 2.4 µg in Tofu (Firm) (+0.4 µg, +17%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

Tofu (Firm)

19 µg5% DV

Black Beans (Cooked) provides 149 µg vs 19 µg in Tofu (Firm) (+130 µg, +684%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg20% DV

Tofu (Firm)

0.08 mg7% DV

Black Beans (Cooked) provides 0.24 mg vs 0.08 mg in Tofu (Firm) (+0.16 mg, +201%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.06 mg5% DV

Tofu (Firm)

0.05 mg4% DV

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.51 mg3% DV

Tofu (Firm)

0.20 mg1% DV

Black Beans (Cooked) provides 0.51 mg vs 0.20 mg in Tofu (Firm) (+0.31 mg, +159%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg5% DV

Tofu (Firm)

0.07 mg1% DV

Black Beans (Cooked) provides 0.24 mg vs 0.07 mg in Tofu (Firm) (+0.17 mg, +256%).

Vitamin B6Similar

Black Beans (Cooked)

0.07 mg4% DV

Tofu (Firm)

0.05 mg3% DV

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Black Beans (Cooked)

1.0 mg

Tofu (Firm)

9.0 mg

Tofu (Firm) provides 9.0 mg vs 1.0 mg in Black Beans (Cooked) (+8.0 mg, +800%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

355 mg8% DV

Tofu (Firm)

148 mg3% DV

Black Beans (Cooked) provides 355 mg vs 148 mg in Tofu (Firm) (+207 mg, +140%).

CalciumTofu (Firm) higher

Black Beans (Cooked)

27.0 mg2% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 27.0 mg in Black Beans (Cooked) (+255 mg, +944%).

IronSimilar

Black Beans (Cooked)

2.1 mg12% DV

Tofu (Firm)

2.0 mg11% DV

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of iron (2.1 mg).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

60.0 mg14% DV

Tofu (Firm)

37.0 mg9% DV

Black Beans (Cooked) provides 60.0 mg vs 37.0 mg in Tofu (Firm) (+23.0 mg, +62%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

140 mg11% DV

Tofu (Firm)

121 mg10% DV

Black Beans (Cooked) provides 140 mg vs 121 mg in Tofu (Firm) (+19.0 mg, +16%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg10% DV

Tofu (Firm)

0.89 mg8% DV

Black Beans (Cooked) provides 1.1 mg vs 0.89 mg in Tofu (Firm) (+0.23 mg, +26%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Black Beans (Cooked)

0.09 g

Tofu (Firm)

0.79 g4% DV

Tofu (Firm) provides 0.79 g vs 0.09 g in Black Beans (Cooked) (+0.70 g, +778%).

Nutrient

Black Beans (Cooked)172 g (1 cup cooked (172 g))

Tofu (Firm)126 g (1/2 block (126 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

Tofu (Firm)

105 kcal5% DV

Black Beans (Cooked) provides 227 kcal vs 105 kcal in Tofu (Firm) (+122 kcal, +117%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

Tofu (Firm)

12.6 g25% DV

Black Beans (Cooked) provides 15.2 g vs 12.6 g in Tofu (Firm) (+2.7 g, +21%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Tofu (Firm)

2.4 g1% DV

Black Beans (Cooked) provides 40.8 g vs 2.4 g in Tofu (Firm) (+38.4 g, +1622%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Tofu (Firm)

1.1 g4% DV

Black Beans (Cooked) provides 15.0 g vs 1.1 g in Tofu (Firm) (+13.8 g, +1220%).

Total FatTofu (Firm) higher

Black Beans (Cooked)

0.93 g1% DV

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 0.93 g in Black Beans (Cooked) (+5.7 g, +614%).

Total SugarsTofu (Firm) higher

Black Beans (Cooked)

0.55 g1% DV

Tofu (Firm)

0.78 g2% DV

Tofu (Firm) provides 0.78 g vs 0.55 g in Black Beans (Cooked) (+0.23 g, +42%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Black Beans (Cooked)

0 mg

Tofu (Firm)

0.13 mg

Tofu (Firm) provides slightly more vitamin c (0.13 mg vs 0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.26 mg2% DV

Tofu (Firm)

0.01 mg

Black Beans (Cooked) provides 0.26 mg vs 0.01 mg in Tofu (Firm) (+0.25 mg, +1948%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 µg4% DV

Tofu (Firm)

3.0 µg3% DV

Black Beans (Cooked) provides 4.8 µg vs 3.0 µg in Tofu (Firm) (+1.8 µg, +59%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Tofu (Firm)

24 µg6% DV

Black Beans (Cooked) provides 256 µg vs 24 µg in Tofu (Firm) (+232 µg, +971%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Tofu (Firm)

0.10 mg9% DV

Black Beans (Cooked) provides 0.42 mg vs 0.10 mg in Tofu (Firm) (+0.32 mg, +311%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.10 mg8% DV

Tofu (Firm)

0.07 mg5% DV

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.10 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.87 mg5% DV

Tofu (Firm)

0.25 mg2% DV

Black Beans (Cooked) provides 0.87 mg vs 0.25 mg in Tofu (Firm) (+0.62 mg, +254%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg8% DV

Tofu (Firm)

0.09 mg2% DV

Black Beans (Cooked) provides 0.42 mg vs 0.09 mg in Tofu (Firm) (+0.33 mg, +386%).

Vitamin B6Black Beans (Cooked) higher

Black Beans (Cooked)

0.12 mg7% DV

Tofu (Firm)

0.06 mg3% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.06 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Black Beans (Cooked)

1.7 mg

Tofu (Firm)

11.3 mg

Tofu (Firm) provides 11.3 mg vs 1.7 mg in Black Beans (Cooked) (+9.6 mg, +559%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

Tofu (Firm)

186 mg4% DV

Black Beans (Cooked) provides 611 mg vs 186 mg in Tofu (Firm) (+424 mg, +227%).

CalciumTofu (Firm) higher

Black Beans (Cooked)

46.4 mg4% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 46.4 mg in Black Beans (Cooked) (+309 mg, +665%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Tofu (Firm)

2.6 mg14% DV

Black Beans (Cooked) provides 3.6 mg vs 2.6 mg in Tofu (Firm) (+1.0 mg, +41%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Tofu (Firm)

46.6 mg11% DV

Black Beans (Cooked) provides 103 mg vs 46.6 mg in Tofu (Firm) (+56.6 mg, +121%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

Tofu (Firm)

152 mg12% DV

Black Beans (Cooked) provides 241 mg vs 152 mg in Tofu (Firm) (+88.3 mg, +58%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Tofu (Firm)

1.1 mg10% DV

Black Beans (Cooked) provides 1.9 mg vs 1.1 mg in Tofu (Firm) (+0.81 mg, +72%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Black Beans (Cooked)

0.15 g1% DV

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.15 g in Black Beans (Cooked) (+0.84 g, +543%).

Nutrient

Black Beans (Cooked)Amount per 100 kcal (76 g)

Tofu (Firm)Amount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of calories (energy) (100 kcal).

ProteinTofu (Firm) higher

Black Beans (Cooked)

6.7 g13% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 6.7 g in Black Beans (Cooked) (+5.2 g, +78%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

18.0 g7% DV

Tofu (Firm)

2.3 g1% DV

Black Beans (Cooked) provides 18.0 g vs 2.3 g in Tofu (Firm) (+15.8 g, +699%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

6.6 g24% DV

Tofu (Firm)

1.1 g4% DV

Black Beans (Cooked) provides 6.6 g vs 1.1 g in Tofu (Firm) (+5.5 g, +512%).

Total FatTofu (Firm) higher

Black Beans (Cooked)

0.41 g1% DV

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 0.41 g in Black Beans (Cooked) (+5.9 g, +1438%).

Total SugarsTofu (Firm) higher

Black Beans (Cooked)

0.24 g

Tofu (Firm)

0.74 g1% DV

Tofu (Firm) provides 0.74 g vs 0.24 g in Black Beans (Cooked) (+0.50 g, +206%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Black Beans (Cooked)

0 mg

Tofu (Firm)

0.12 mg

Tofu (Firm) provides slightly more vitamin c (0.12 mg vs 0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.11 mg1% DV

Tofu (Firm)

0.01 mg

Black Beans (Cooked) provides slightly more vitamin e (0.11 mg vs 0.01 mg).

Vitamin KTofu (Firm) higher

Black Beans (Cooked)

2.1 µg2% DV

Tofu (Firm)

2.9 µg2% DV

Tofu (Firm) provides 2.9 µg vs 2.1 µg in Black Beans (Cooked) (+0.8 µg, +35%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

Tofu (Firm)

23 µg6% DV

Black Beans (Cooked) provides 113 µg vs 23 µg in Tofu (Firm) (+90 µg, +397%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.19 mg15% DV

Tofu (Firm)

0.10 mg8% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.10 mg).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.04 mg3% DV

Tofu (Firm)

0.06 mg5% DV

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.38 mg2% DV

Tofu (Firm)

0.23 mg1% DV

Black Beans (Cooked) provides 0.38 mg vs 0.23 mg in Tofu (Firm) (+0.15 mg, +64%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.18 mg4% DV

Tofu (Firm)

0.08 mg2% DV

Black Beans (Cooked) provides slightly more pantothenic acid (b5) (0.18 mg vs 0.08 mg).

Vitamin B6Similar

Black Beans (Cooked)

0.05 mg3% DV

Tofu (Firm)

0.06 mg3% DV

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Black Beans (Cooked)

0.76 mg

Tofu (Firm)

10.8 mg

Tofu (Firm) provides 10.8 mg vs 0.76 mg in Black Beans (Cooked) (+10.0 mg, +1321%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

270 mg6% DV

Tofu (Firm)

178 mg4% DV

Black Beans (Cooked) provides 270 mg vs 178 mg in Tofu (Firm) (+92.2 mg, +52%).

CalciumTofu (Firm) higher

Black Beans (Cooked)

20.5 mg2% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 20.5 mg in Black Beans (Cooked) (+318 mg, +1549%).

IronTofu (Firm) higher

Black Beans (Cooked)

1.6 mg9% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 1.6 mg in Black Beans (Cooked) (+0.85 mg, +53%).

MagnesiumSimilar

Black Beans (Cooked)

45.6 mg11% DV

Tofu (Firm)

44.4 mg11% DV

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of magnesium (45.6 mg).

PhosphorusTofu (Firm) higher

Black Beans (Cooked)

106 mg9% DV

Tofu (Firm)

145 mg12% DV

Tofu (Firm) provides 145 mg vs 106 mg in Black Beans (Cooked) (+38.8 mg, +36%).

ZincTofu (Firm) higher

Black Beans (Cooked)

0.85 mg8% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.85 mg in Black Beans (Cooked) (+0.22 mg, +25%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Black Beans (Cooked)

0.07 g

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.07 g in Black Beans (Cooked) (+0.88 g, +1286%).

Nutrient

Black Beans (Cooked)Normalized to 300 kcal (227 g)

Tofu (Firm)Normalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of calories (energy) (300 kcal).

ProteinTofu (Firm) higher

Black Beans (Cooked)

20.1 g40% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 20.1 g in Black Beans (Cooked) (+15.9 g, +79%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

53.8 g20% DV

Tofu (Firm)

6.8 g2% DV

Black Beans (Cooked) provides 53.8 g vs 6.8 g in Tofu (Firm) (+47.0 g, +693%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

19.7 g71% DV

Tofu (Firm)

3.2 g12% DV

Black Beans (Cooked) provides 19.7 g vs 3.2 g in Tofu (Firm) (+16.5 g, +508%).

Total FatTofu (Firm) higher

Black Beans (Cooked)

1.2 g2% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 1.2 g in Black Beans (Cooked) (+17.8 g, +1449%).

Total SugarsTofu (Firm) higher

Black Beans (Cooked)

0.73 g1% DV

Tofu (Firm)

2.2 g4% DV

Tofu (Firm) provides 2.2 g vs 0.73 g in Black Beans (Cooked) (+1.5 g, +208%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Black Beans (Cooked)

0 mg

Tofu (Firm)

0.36 mg

Tofu (Firm) has higher vitamin c (0.36 mg vs 0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.34 mg2% DV

Tofu (Firm)

0.04 mg

Black Beans (Cooked) provides 0.34 mg vs 0.04 mg in Tofu (Firm) (+0.30 mg, +843%).

Vitamin KTofu (Firm) higher

Black Beans (Cooked)

6.4 µg5% DV

Tofu (Firm)

8.7 µg7% DV

Tofu (Firm) provides 8.7 µg vs 6.4 µg in Black Beans (Cooked) (+2.3 µg, +36%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

Tofu (Firm)

69 µg17% DV

Black Beans (Cooked) provides 338 µg vs 69 µg in Tofu (Firm) (+270 µg, +393%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg46% DV

Tofu (Firm)

0.29 mg24% DV

Black Beans (Cooked) provides 0.55 mg vs 0.29 mg in Tofu (Firm) (+0.26 mg, +89%).

Riboflavin (Vitamin B2)Tofu (Firm) higher

Black Beans (Cooked)

0.13 mg10% DV

Tofu (Firm)

0.19 mg14% DV

Tofu (Firm) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.13 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg7% DV

Tofu (Firm)

0.70 mg4% DV

Black Beans (Cooked) provides 1.1 mg vs 0.70 mg in Tofu (Firm) (+0.44 mg, +63%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg11% DV

Tofu (Firm)

0.25 mg5% DV

Black Beans (Cooked) provides 0.55 mg vs 0.25 mg in Tofu (Firm) (+0.30 mg, +124%).

Vitamin B6Similar

Black Beans (Cooked)

0.16 mg9% DV

Tofu (Firm)

0.17 mg10% DV

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of vitamin b6 (0.16 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Black Beans (Cooked)

2.3 mg

Tofu (Firm)

32.5 mg1% DV

Tofu (Firm) provides 32.5 mg vs 2.3 mg in Black Beans (Cooked) (+30.2 mg, +1331%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

806 mg17% DV

Tofu (Firm)

534 mg11% DV

Black Beans (Cooked) provides 806 mg vs 534 mg in Tofu (Firm) (+272 mg, +51%).

CalciumTofu (Firm) higher

Black Beans (Cooked)

61.3 mg5% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 61.3 mg in Black Beans (Cooked) (+957 mg, +1561%).

IronTofu (Firm) higher

Black Beans (Cooked)

4.8 mg26% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 4.8 mg in Black Beans (Cooked) (+2.6 mg, +54%).

MagnesiumSimilar

Black Beans (Cooked)

136 mg32% DV

Tofu (Firm)

134 mg32% DV

Both Black Beans (Cooked) and Tofu (Firm) provide similar amounts of magnesium (136 mg).

PhosphorusTofu (Firm) higher

Black Beans (Cooked)

318 mg25% DV

Tofu (Firm)

437 mg35% DV

Tofu (Firm) provides 437 mg vs 318 mg in Black Beans (Cooked) (+119 mg, +37%).

ZincTofu (Firm) higher

Black Beans (Cooked)

2.5 mg23% DV

Tofu (Firm)

3.2 mg29% DV

Tofu (Firm) provides 3.2 mg vs 2.5 mg in Black Beans (Cooked) (+0.67 mg, +26%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Black Beans (Cooked)

0.20 g1% DV

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.20 g in Black Beans (Cooked) (+2.6 g, +1296%).

Black Beans (Cooked) vs Tofu (Firm)

Black Beans (Cooked)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary