Beans BlackvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Beans Black vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 21% fewer calories.
Beans Black will keep you satisfied longer with 15.5g fiber, 21.6g protein â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Beans Black is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Beans Black provides 1480mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
Tofu Fried has only 9g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Beans Black | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 341kcal17% | 270kcal14% | +71kcal |
| Protein | 22g43% | 19g38% | +2.8g |
| Total Fat | 1.4g2% | 20g26% | <0.1g |
| Saturated Fat | 0.37g2% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 62g23% | 8.9g3% | +54g |
| Dietary Fiber | 16g55% | 3.9g14% | +12g |
| Sugars | 2.1g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.21mg1% | <0.1mg0% | +0.17mg |
| Vitamin K | 5.6mcg5% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.29mg17% | <0.1mg6% | +0.19mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 444mcg111% | 27mcg7% | +417mcg |
| Thiamin (B1) | 0.90mg75% | 0.17mg14% | +0.73mg |
| Riboflavin (B2) | 0.19mg15% | <0.1mg4% | +0.14mg |
| Niacin (B3) | 2.0mg12% | 0.10mg1% | +1.9mg |
| ðķMinerals | |||
| Sodium | 5.0mg0% | 16mg1% | <0.1mg |
| Calcium | 123mg9% | 372mg29% | <0.1mg |
| Iron | 5.0mg28% | 4.9mg27% | +0.15mg |
| Potassium | 1480mg31% | 146mg3% | +1334mg |
| Phosphorus | 352mg28% | 287mg23% | +65mg |
| Magnesium | 171mg41% | 60mg14% | +111mg |
| Zinc | 3.6mg33% | 2.0mg18% | +1.7mg |
| Copper | 0.84mg93% | 0.40mg44% | +0.44mg |
| Manganese | 1.1mg46% | 1.5mg65% | <0.1mg |
| Selenium | 3.2mcg6% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is moderately lower in calories than Beans Black, containing 270 kcal compared to 341 kcal per 100g (26% fewer calories).
Protein: Beans Black provides more protein with 21.6g versus 18.8g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Beans Black is the leaner option with 1.42g of total fat per 100g compared to 20.2g. Beans Black has less saturated fat (0.366g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Niacin (B3) (Beans Black: 1.96mg vs 0.1mg), Folate (Beans Black: 444mcg vs 27mcg).
Key Minerals: Notable mineral differences include Potassium (Beans Black: 1480mg vs 146mg), Selenium (Tofu Fried: 28.5mcg vs 3.2mcg), Sodium (Tofu Fried: 16mg vs 5mg).
Diet Suitability: Beans Black fits a high-protein diet. Beans Black fits a low-fat diet. Both fit a low-sodium diet. Beans Black fits a high-fiber diet.