Black Beans vs Koyadofu: How Do They Compare?

Black Beans and koyadofu 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 koyadofu and help you learn more about their similarities and differences.

Black Beans

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.

Koyadofu

Dried-frozen tofu, also known as koyadofu (Aphanotofu koyadofu), is a traditional Japanese food made from soybeans.

It is made by freezing tofu and then drying it, resulting in a chewy texture and a strong soybean flavor.

This type of tofu is often rehydrated and used in soups, stews, and hot pots, but it can also be eaten as a snack or used as an ingredient in various dishes.

Dried-frozen tofu is a rich source of protein, which is essential for building and repairing muscle tissue, and it also contains various vitamins and minerals, including calcium, iron, and potassium.

It is also low in calories and fat and cholesterol-free.

Additionally, it is a good source of isoflavones, which have been found to have anti-cancer properties and may also help to reduce the risk of heart disease.

Eating it regularly can help in maintaining overall health and well-being.

Koyadofu is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Black Beans vs Koyadofu 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 koyadofu.

This comparison will start by comparing the caloric value of black beans and koyadofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Black Beans vs Koyadofu 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 black beans vs koyadofu for weight loss, black beans are slightly lower in calories, with 341 calories per 100 grams, compared to 477 calories per 100 grams of koyadofu.

However, both black beans and koyadofu 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 Koyadofu Protein

Legumes and most legume products, including black beans and koyadofu, are important sources of plant-based protein.

Koyadofu offers around 59% more protein than black beans.

Koyadofu has 52.5 grams of protein per 100 grams, while black beans have 21.6 grams of protein per 100 grams.

Black Beans vs Koyadofu 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 koyadofu.

The total amount of carbohydrates is around 84% higher in black beans than in koyadofu. They have 62.4 grams per 100 grams, compared to 10 grams in koyadofu.

There’s less sugar in koyadofu than in black beans, 100% precisely.

One handful of koyadofu (28 grams) contains 0 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 koyadofu.

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 koyadofu which black beans offer 2 grams per portion.

Black Beans vs Koyadofu Fats

Like most other legumes, with the exception of lupins and peanuts, black beans and koyadofu are low in fat.

Fats in black beans and koyadofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in black beans and koyadofu:

• Black Beans: 1.4 grams per 100 grams
• Koyadofu: 30.3 per 100 grams

Speaking of saturated fats, black beans are 91% lower in saturated fats.

Black Beans and koyadofu contain 0.4 grams and 4.4 grams of saturated fat per 100 grams, respectively.

Black Beans vs Koyadofu Vitamins Content

This section will discuss the vitamin content of black beans and koyadofu.

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, vitamin C, and vitamin B2 (Riboflavin).

However, koyadofu has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

Black Beans and koyadofu contain the same amount of vitamin D, vitamin B6 (Pyroxidine), and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins black beans and koyadofu contain side by side, so you can easily compare them.

Black Beans vs Koyadofu 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 koyadofu comparison focuses on their mineral content.

Black Beans are a better source of calcium, copper, iron, manganese, phosphorus, selenium, sodium, and zinc than koyadofu.

On the other hand, koyadofu is a higher amount of magnesium, and potassium.

Black Beans and koyadofu contain the same amount of fluoride.

Check out the table below to learn how black beans and koyadofu compare when it comes to mineral content.

The Final Word

Black Beans and koyadofu are highly nutritious and a great addition to a plant-based diet.

Both black beans and koyadofu 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.