Black Beans vs. Silken Tofu
Nutrition comparison of Black Beans and Silken 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
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and silken tofu:
- Black bean has more thiamin, riboflavin and pantothenic acid.
- Black bean is an excellent source of dietary fiber and potassium.
- Silken tofu has 13 times less carbohydrates than black bean.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Silken tofu has 33% less calories than black bean - silken tofu has 61 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is lighter in protein, much heavier in carbs and much lighter in fat compared to silken tofu per calorie. Black beans has a macronutrient ratio of 26:71:3 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Silken Tofu | |
|---|---|---|
| Protein | 26% | 43% |
| Carbohydrates | 71% | 7% |
| Fat | 3% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 13 times less carbohydrates than black bean - silken tofu has 1.2g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 33 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Silken tofu and black beans contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Silken tofu and black beans contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both silken tofu and black beans are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has 12 times more Vitamin C than silken tofu - silken tofu has 0.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and silken tofu contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and black beans contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Silken tofu and black beans contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin and pantothenic acid. Both black beans and silken tofu contain significant amounts of niacin, Vitamin B6 and folate.
| Black Beans | Silken Tofu | |
|---|---|---|
| Thiamin | 0.14 MG | 0.047 MG |
| Riboflavin | 0.12 MG | 0.037 MG |
| Niacin | 0.62 MG | 0.535 MG |
| Pantothenic acid | 0.184 MG | 0.051 MG |
| Vitamin B6 | 0.055 MG | 0.052 MG |
| Folate | 61 UG | 44 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 217% more calcium than black bean - silken tofu has 111mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 71% more iron than silken tofu - silken tofu has 1.1mg 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 157% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.246 G |
| Total | 0.057 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than black bean per 100 grams.
| Black Beans | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.068 G | 1.835 G |
| Total | 0.068 G | 1.835 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 Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Black Beans g
()
|
Daily Values (%) |
Silken Tofu g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does silken tofu or black beans contain more calories in 100 grams?Silken tofu has 30% less calories than black bean - silken tofu has 61 calories in 100g and black bean has 91 calories.
Is silken tofu or black beans better for protein?
Silken tofu and black beans contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and black bean has 6g of protein.
Does silken tofu or black beans have more carbohydrates?
By weight, silken tofu has 13 times fewer carbohydrates than black bean - silken tofu has 1.2g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does silken tofu or black beans contain more calcium?
Silken tofu is a rich source of calcium and it has 220% more calcium than black bean - silken tofu has 111mg of calcium in 100 grams and black bean has 35mg of calcium.
Does silken tofu or black beans contain more potassium?
Black bean is a rich source of potassium and it has 160% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and black bean has 308mg of potassium.