Black Beans vs. Fried Tofu
Nutrition comparison of Black Beans and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and fried tofu:
- Both fried tofu and black beans are high in dietary fiber.
- Black bean has 37.9 times less saturated fat than fried tofu.
- Black bean has more riboflavin, niacin and folate.
- Black bean is an excellent source of potassium.
- Fried tofu is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fried tofu is high in calories and black bean has 66% less calories than fried tofu - fried tofu has 270 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is much heavier in carbs, much lighter in fat and similar to fried tofu for protein. Black beans has a macronutrient ratio of 26:71:3 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Fried Tofu | |
|---|---|---|
| Protein | 26% | 26% |
| Carbohydrates | 71% | 12% |
| Fat | 3% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Fried tofu has 46% less carbohydrates than black bean - fried tofu has 8.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both fried tofu and black beans are high in dietary fiber. Black bean has 77% more dietary fiber than fried tofu - fried tofu has 3.9g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Fried tofu and black beans contain similar amounts of sugar - fried tofu has 2.7g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Fried tofu is an excellent source of protein and it has 212% more protein than black bean - fried tofu has 18.8g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 37.9 times less saturated fat than fried tofu - fried tofu has 2.9g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than fried tofu - black bean has 2.7mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Fried tofu and black beans contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Fried tofu and black beans contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Fried tofu and black beans contain similar amounts of Vitamin K - fried tofu has 7.8ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more riboflavin, niacin and folate. Both black beans and fried tofu contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Black Beans | Fried Tofu | |
|---|---|---|
| Thiamin | 0.14 MG | 0.17 MG |
| Riboflavin | 0.12 MG | 0.05 MG |
| Niacin | 0.62 MG | 0.1 MG |
| Pantothenic acid | 0.184 MG | 0.14 MG |
| Vitamin B6 | 0.055 MG | 0.099 MG |
| Folate | 61 UG | 27 UG |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 963% more calcium than black bean - fried tofu has 372mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 156% more iron than black bean - fried tofu has 4.9mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 111% more potassium than fried tofu - fried tofu has 146mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 1.346 G |
| Total | 0.057 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than black bean per 100 grams.
| Black Beans | Fried Tofu | |
|---|---|---|
| linoleic acid | 0.068 G | 10.044 G |
| Total | 0.068 G | 10.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Fried Tofu (Tofu, fried) .
Black Beans g
()
|
Daily Values (%) |
Fried Tofu g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does fried tofu or black beans contain more calories in 100 grams?Fried tofu is high in calories and black bean has 70% less calories than fried tofu - fried tofu has 270 calories in 100g and black bean has 91 calories.
Does fried tofu or black beans have more carbohydrates?
By weight, fried tofu has 50% fewer carbohydrates than black bean - fried tofu has 8.9g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does fried tofu or black beans contain more calcium?
Fried tofu is a rich source of calcium and it has 960% more calcium than black bean - fried tofu has 372mg of calcium in 100 grams and black bean has 35mg of calcium.
Does fried tofu or black beans contain more iron?
Fried tofu is an abundant source of iron and it has 160% more iron than black bean - fried tofu has 4.9mg of iron in 100 grams and black bean has 1.9mg of iron.
Does fried tofu or black beans contain more potassium?
Black bean is a rich source of potassium and it has 110% more potassium than fried tofu - fried tofu has 146mg of potassium in 100 grams and black bean has 308mg of potassium.