Black Beans vs Firm Tofu: Difference, Benefits, More
Black Beans and firm tofu belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.
Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.
This article will thoroughly compare black beans and firm tofu and help you learn more about their similarities and differences.
Black beans (Phaseolus vulgaris) are a type of legume that are native to Central and South America.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and rich, nutty flavor.
Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.
They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.
Black Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.
It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.
Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.
It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.
In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.
It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.
Firm Tofu is not an excellent source of any particular vitamin.
However, it also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Black Beans vs Firm Tofu Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing black beans vs firm tofu.
This comparison will start by comparing the caloric value of black beans and firm tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Black Beans vs Firm Tofu Calories
Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing firm tofu vs black beans for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 341 calories per 100 grams of black beans.
However, both black beans and firm tofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Black Beans vs Firm Tofu Protein
Legumes and most legume products, including black beans and firm tofu, are important sources of plant-based protein.
Black Beans offer around 20% more protein than firm tofu.
Black Beans have 21.6 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.
Black Beans vs Firm Tofu Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in black beans and firm tofu.
The total amount of carbohydrates is around 96% higher in black beans than in firm tofu. They have 62.4 grams per 100 grams, compared to 2.8 grams in firm tofu.
There’s less sugar in firm tofu than in black beans, 67% precisely.
One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of black beans contains 0.6 grams.
Lastly, let’s take a look at the dietary fiber in black beans and firm tofu.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 4.3 grams of fiber per portion, black beans are a better source of fiber than firm tofu which black beans offer 0.6 grams per portion.
Black Beans vs Firm Tofu Fats
Like most other legumes, with the exception of lupins and peanuts, black beans and firm tofu are low in fat.
Fats in black beans and firm tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in black beans and firm tofu:
- Black Beans: 1.4 grams per 100 grams
- Firm Tofu: 8.7 per 100 grams
Speaking of saturated fats, black beans are 69% lower in saturated fats.
Black Beans and firm tofu contain 0.4 grams and 1.3 grams of saturated fat per 100 grams, respectively.
Black Beans vs Firm Tofu Vitamins Content
This section will discuss the vitamin content of black beans and firm tofu.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Black Beans have a higher amount of vitamin A, and vitamin C.
However, firm tofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Black Beans and firm tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins black beans and firm tofu contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Black Beans vs Firm Tofu Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the black beans and firm tofu comparison focuses on their mineral content.
Black Beans are a better source of calcium, manganese, selenium, and sodium than firm tofu.
On the other hand, firm tofu is a higher amount of copper, iron, magnesium, phosphorus, potassium, and zinc.
Black Beans and firm tofu contain the same amount of fluoride.
Check out the table below to learn how black beans and firm tofu compare when it comes to mineral content.
The Final Word
Black Beans and firm tofu are highly nutritious and a great addition to a plant-based diet.
Both black beans and firm tofu are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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