Nährwerte im Vergleich

Schwarze Bohnen vs Tofu

Wählen Sie zwei Lebensmittel und vergleichen Sie Makronährstoffe, Vitamine und Mineralstoffe Seite an Seite: pro 100g, pro Portion oder kalorienormalisiert.

Beliebte Vergleiche

Lebensmittel A

Lebensmittel B

Clean cooked glistening black beans in a dark stone bowl

Hülsenfrüchte

Schwarze Bohnen

132Kalorien

8.9Protein

8.7Ballaststoffe

0.0Vitamin C

Details anzeigen

Hülsenfrüchte

Tofu

83Kalorien

10.0Protein

0.9Ballaststoffe

0.1Vitamin C

Details anzeigen

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Weniger Kalorien

-37%

Tofu

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

Mehr Protein

+13%

Tofu

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

Mehr Ballaststoffe

+867%

Schwarze Bohnen

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

Mehr Vitamin C

Tofu

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

Comparing per 100 g standard edible portion.

Nährstoff

Schwarze Bohnen100 g edible portion

Tofu100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Schwarze Bohnen höher

Schwarze Bohnen

132 kcal7% TB

Tofu

83 kcal4% TB

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

ProteinTofu höher

Schwarze Bohnen

8.9 g18% TB

Tofu

10.0 g20% TB

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

KohlenhydrateSchwarze Bohnen höher

Schwarze Bohnen

23.7 g9% TB

Tofu

1.9 g1% TB

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

BallaststoffeSchwarze Bohnen höher

Schwarze Bohnen

8.7 g31% TB

Tofu

0.90 g3% TB

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

GesamtfettTofu höher

Schwarze Bohnen

0.54 g1% TB

Tofu

5.3 g7% TB

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

ZuckerTofu höher

Schwarze Bohnen

0.32 g1% TB

Tofu

0.62 g1% TB

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

Vitamine12 Nährstoffe

Vitamin CTofu höher

Schwarze Bohnen

0 mg

Tofu

0.10 mg

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

Vitamin AÄhnlich

Schwarze Bohnen

0 µg

Tofu

0 µg

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

Vitamin DÄhnlich

Schwarze Bohnen

0 µg

Tofu

0 µg

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

Vitamin ESchwarze Bohnen höher

Schwarze Bohnen

0.15 mg1% TB

Tofu

0.01 mg

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

Vitamin KSchwarze Bohnen höher

Schwarze Bohnen

2.8 µg2% TB

Tofu

2.4 µg2% TB

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

FolsäureSchwarze Bohnen höher

Schwarze Bohnen

149 µg37% TB

Tofu

19 µg5% TB

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

Vitamin B1 (Thiamin)Schwarze Bohnen höher

Schwarze Bohnen

0.24 mg20% TB

Tofu

0.08 mg7% TB

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

Vitamin B2 (Riboflavin)Ähnlich

Schwarze Bohnen

0.06 mg5% TB

Tofu

0.05 mg4% TB

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

Vitamin B3 (Niacin)Schwarze Bohnen höher

Schwarze Bohnen

0.51 mg3% TB

Tofu

0.20 mg1% TB

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

Vitamin B5Schwarze Bohnen höher

Schwarze Bohnen

0.24 mg5% TB

Tofu

0.07 mg1% TB

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

Vitamin B6Ähnlich

Schwarze Bohnen

0.07 mg4% TB

Tofu

0.05 mg3% TB

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

Vitamin B12Ähnlich

Schwarze Bohnen

0 µg

Tofu

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Schwarze Bohnen

1.0 mg

Tofu

9.0 mg

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

KaliumSchwarze Bohnen höher

Schwarze Bohnen

355 mg8% TB

Tofu

148 mg3% TB

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

CalciumTofu höher

Schwarze Bohnen

27.0 mg2% TB

Tofu

282 mg22% TB

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

EisenÄhnlich

Schwarze Bohnen

2.1 mg12% TB

Tofu

2.0 mg11% TB

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

MagnesiumSchwarze Bohnen höher

Schwarze Bohnen

60.0 mg14% TB

Tofu

37.0 mg9% TB

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

PhosphorSchwarze Bohnen höher

Schwarze Bohnen

140 mg11% TB

Tofu

121 mg10% TB

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

ZinkSchwarze Bohnen höher

Schwarze Bohnen

1.1 mg10% TB

Tofu

0.89 mg8% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenTofu höher

Schwarze Bohnen

0.09 g

Tofu

0.79 g4% TB

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

Nährstoff

Schwarze Bohnen172 g (1 cup cooked (172 g))

Tofu126 g (1/2 block (126 g))

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Schwarze Bohnen höher

Schwarze Bohnen

227 kcal11% TB

Tofu

105 kcal5% TB

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

ProteinSchwarze Bohnen höher

Schwarze Bohnen

15.2 g30% TB

Tofu

12.6 g25% TB

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

KohlenhydrateSchwarze Bohnen höher

Schwarze Bohnen

40.8 g15% TB

Tofu

2.4 g1% TB

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

BallaststoffeSchwarze Bohnen höher

Schwarze Bohnen

15.0 g53% TB

Tofu

1.1 g4% TB

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

GesamtfettTofu höher

Schwarze Bohnen

0.93 g1% TB

Tofu

6.6 g8% TB

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

ZuckerTofu höher

Schwarze Bohnen

0.55 g1% TB

Tofu

0.78 g2% TB

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

Vitamine12 Nährstoffe

Vitamin CTofu höher

Schwarze Bohnen

0 mg

Tofu

0.13 mg

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

Vitamin AÄhnlich

Schwarze Bohnen

0 µg

Tofu

0 µg

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

Vitamin DÄhnlich

Schwarze Bohnen

0 µg

Tofu

0 µg

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

Vitamin ESchwarze Bohnen höher

Schwarze Bohnen

0.26 mg2% TB

Tofu

0.01 mg

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

Vitamin KSchwarze Bohnen höher

Schwarze Bohnen

4.8 µg4% TB

Tofu

3.0 µg3% TB

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

FolsäureSchwarze Bohnen höher

Schwarze Bohnen

256 µg64% TB

Tofu

24 µg6% TB

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

Vitamin B1 (Thiamin)Schwarze Bohnen höher

Schwarze Bohnen

0.42 mg35% TB

Tofu

0.10 mg9% TB

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

Vitamin B2 (Riboflavin)Ähnlich

Schwarze Bohnen

0.10 mg8% TB

Tofu

0.07 mg5% TB

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

Vitamin B3 (Niacin)Schwarze Bohnen höher

Schwarze Bohnen

0.87 mg5% TB

Tofu

0.25 mg2% TB

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

Vitamin B5Schwarze Bohnen höher

Schwarze Bohnen

0.42 mg8% TB

Tofu

0.09 mg2% TB

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

Vitamin B6Schwarze Bohnen höher

Schwarze Bohnen

0.12 mg7% TB

Tofu

0.06 mg3% TB

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

Vitamin B12Ähnlich

Schwarze Bohnen

0 µg

Tofu

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Schwarze Bohnen

1.7 mg

Tofu

11.3 mg

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

KaliumSchwarze Bohnen höher

Schwarze Bohnen

611 mg13% TB

Tofu

186 mg4% TB

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

CalciumTofu höher

Schwarze Bohnen

46.4 mg4% TB

Tofu

355 mg27% TB

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

EisenSchwarze Bohnen höher

Schwarze Bohnen

3.6 mg20% TB

Tofu

2.6 mg14% TB

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

MagnesiumSchwarze Bohnen höher

Schwarze Bohnen

103 mg25% TB

Tofu

46.6 mg11% TB

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

PhosphorSchwarze Bohnen höher

Schwarze Bohnen

241 mg19% TB

Tofu

152 mg12% TB

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

ZinkSchwarze Bohnen höher

Schwarze Bohnen

1.9 mg18% TB

Tofu

1.1 mg10% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenTofu höher

Schwarze Bohnen

0.15 g1% TB

Tofu

1.00 g5% TB

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

Nährstoff

Schwarze BohnenAmount per 100 kcal (76 g)

TofuAmount per 100 kcal (120 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Schwarze Bohnen

100 kcal5% TB

Tofu

100 kcal5% TB

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

ProteinTofu höher

Schwarze Bohnen

6.7 g13% TB

Tofu

12.0 g24% TB

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

KohlenhydrateSchwarze Bohnen höher

Schwarze Bohnen

18.0 g7% TB

Tofu

2.3 g1% TB

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

BallaststoffeSchwarze Bohnen höher

Schwarze Bohnen

6.6 g24% TB

Tofu

1.1 g4% TB

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

GesamtfettTofu höher

Schwarze Bohnen

0.41 g1% TB

Tofu

6.3 g8% TB

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

ZuckerTofu höher

Schwarze Bohnen

0.24 g

Tofu

0.74 g1% TB

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

Vitamine12 Nährstoffe

Vitamin CTofu höher

Schwarze Bohnen

0 mg

Tofu

0.12 mg

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

Vitamin AÄhnlich

Schwarze Bohnen

0 µg

Tofu

0 µg

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

Vitamin DÄhnlich

Schwarze Bohnen

0 µg

Tofu

0 µg

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

Vitamin ESchwarze Bohnen höher

Schwarze Bohnen

0.11 mg1% TB

Tofu

0.01 mg

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

Vitamin KTofu höher

Schwarze Bohnen

2.1 µg2% TB

Tofu

2.9 µg2% TB

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

FolsäureSchwarze Bohnen höher

Schwarze Bohnen

113 µg28% TB

Tofu

23 µg6% TB

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

Vitamin B1 (Thiamin)Schwarze Bohnen höher

Schwarze Bohnen

0.19 mg15% TB

Tofu

0.10 mg8% TB

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

Vitamin B2 (Riboflavin)Ähnlich

Schwarze Bohnen

0.04 mg3% TB

Tofu

0.06 mg5% TB

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

Vitamin B3 (Niacin)Schwarze Bohnen höher

Schwarze Bohnen

0.38 mg2% TB

Tofu

0.23 mg1% TB

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

Vitamin B5Schwarze Bohnen höher

Schwarze Bohnen

0.18 mg4% TB

Tofu

0.08 mg2% TB

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

Vitamin B6Ähnlich

Schwarze Bohnen

0.05 mg3% TB

Tofu

0.06 mg3% TB

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

Vitamin B12Ähnlich

Schwarze Bohnen

0 µg

Tofu

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Schwarze Bohnen

0.76 mg

Tofu

10.8 mg

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

KaliumSchwarze Bohnen höher

Schwarze Bohnen

270 mg6% TB

Tofu

178 mg4% TB

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

CalciumTofu höher

Schwarze Bohnen

20.5 mg2% TB

Tofu

338 mg26% TB

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

EisenTofu höher

Schwarze Bohnen

1.6 mg9% TB

Tofu

2.4 mg14% TB

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

MagnesiumÄhnlich

Schwarze Bohnen

45.6 mg11% TB

Tofu

44.4 mg11% TB

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

PhosphorTofu höher

Schwarze Bohnen

106 mg9% TB

Tofu

145 mg12% TB

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

ZinkTofu höher

Schwarze Bohnen

0.85 mg8% TB

Tofu

1.1 mg10% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenTofu höher

Schwarze Bohnen

0.07 g

Tofu

0.95 g5% TB

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

Nährstoff

Schwarze BohnenNormalized to 300 kcal (227 g)

TofuNormalized to 300 kcal (361 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Schwarze Bohnen

300 kcal15% TB

Tofu

300 kcal15% TB

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

ProteinTofu höher

Schwarze Bohnen

20.1 g40% TB

Tofu

36.0 g72% TB

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

KohlenhydrateSchwarze Bohnen höher

Schwarze Bohnen

53.8 g20% TB

Tofu

6.8 g2% TB

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

BallaststoffeSchwarze Bohnen höher

Schwarze Bohnen

19.7 g71% TB

Tofu

3.2 g12% TB

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

GesamtfettTofu höher

Schwarze Bohnen

1.2 g2% TB

Tofu

19.0 g24% TB

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

ZuckerTofu höher

Schwarze Bohnen

0.73 g1% TB

Tofu

2.2 g4% TB

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

Vitamine12 Nährstoffe

Vitamin CTofu höher

Schwarze Bohnen

0 mg

Tofu

0.36 mg

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

Vitamin AÄhnlich

Schwarze Bohnen

0 µg

Tofu

0 µg

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

Vitamin DÄhnlich

Schwarze Bohnen

0 µg

Tofu

0 µg

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

Vitamin ESchwarze Bohnen höher

Schwarze Bohnen

0.34 mg2% TB

Tofu

0.04 mg

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

Vitamin KTofu höher

Schwarze Bohnen

6.4 µg5% TB

Tofu

8.7 µg7% TB

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

FolsäureSchwarze Bohnen höher

Schwarze Bohnen

338 µg85% TB

Tofu

69 µg17% TB

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

Vitamin B1 (Thiamin)Schwarze Bohnen höher

Schwarze Bohnen

0.55 mg46% TB

Tofu

0.29 mg24% TB

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

Vitamin B2 (Riboflavin)Tofu höher

Schwarze Bohnen

0.13 mg10% TB

Tofu

0.19 mg14% TB

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

Vitamin B3 (Niacin)Schwarze Bohnen höher

Schwarze Bohnen

1.1 mg7% TB

Tofu

0.70 mg4% TB

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

Vitamin B5Schwarze Bohnen höher

Schwarze Bohnen

0.55 mg11% TB

Tofu

0.25 mg5% TB

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

Vitamin B6Ähnlich

Schwarze Bohnen

0.16 mg9% TB

Tofu

0.17 mg10% TB

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

Vitamin B12Ähnlich

Schwarze Bohnen

0 µg

Tofu

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Schwarze Bohnen

2.3 mg

Tofu

32.5 mg1% TB

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

KaliumSchwarze Bohnen höher

Schwarze Bohnen

806 mg17% TB

Tofu

534 mg11% TB

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

CalciumTofu höher

Schwarze Bohnen

61.3 mg5% TB

Tofu

1,018 mg78% TB

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

EisenTofu höher

Schwarze Bohnen

4.8 mg26% TB

Tofu

7.4 mg41% TB

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

MagnesiumÄhnlich

Schwarze Bohnen

136 mg32% TB

Tofu

134 mg32% TB

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

PhosphorTofu höher

Schwarze Bohnen

318 mg25% TB

Tofu

437 mg35% TB

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

ZinkTofu höher

Schwarze Bohnen

2.5 mg23% TB

Tofu

3.2 mg29% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenTofu höher

Schwarze Bohnen

0.20 g1% TB

Tofu

2.9 g14% TB

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

Schwarze Bohnen vs Tofu

Schwarze Bohnen

Tofu

Nutritional Takeaways

Zusammenfassung des Vergleichs