Black Beans vs Soft Tofu: How To Choose?
Black Beans and soft 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 soft 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.
Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.
In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.
It also has a milder, slightly sweeter taste than regular tofu.
Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.
In terms of nutritional value, both soft and regular tofu are good sources 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.
Soft Tofu is not an excellent source of any particular vitamin.
However, it also contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).
Black Beans vs Soft 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 soft tofu.
This comparison will start by comparing the caloric value of black beans and soft tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Black Beans||Soft Tofu|
|Energy||341 kcal||61 kcal|
|Carbs||62.4 g||1.18 g|
|Sugar||2.12 g||0.7 g|
|Fiber||15.5 g||0.2 g|
|Protein||21.6 g||7.17 g|
|Fat||1.42 g||3.69 g|
|Saturated Fat||0.366 g||0.533 g|
Black Beans vs Soft 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 soft tofu vs black beans for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 341 calories per 100 grams of black beans.
However, both black beans and soft 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 Soft Tofu Protein
Legumes and most legume products, including black beans and soft tofu, are important sources of plant-based protein.
Black Beans offer around 67% more protein than soft tofu.
Black Beans have 21.6 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.
Black Beans vs Soft 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 soft tofu.
The total amount of carbohydrates is around 98% higher in black beans than in soft tofu. They have 62.4 grams per 100 grams, compared to 1.2 grams in soft tofu.
There’s less sugar in soft tofu than in black beans, 67% precisely.
One handful of soft 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 soft 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 soft tofu which black beans offer 0.1 grams per portion.
Black Beans vs Soft Tofu Fats
Like most other legumes, with the exception of lupins and peanuts, black beans and soft tofu are low in fat.
Fats in black beans and soft tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in black beans and soft tofu:
- Black Beans: 1.4 grams per 100 grams
- Soft Tofu: 3.7 per 100 grams
Speaking of saturated fats, black beans are 20% lower in saturated fats.
Black Beans and soft tofu contain 0.4 grams and 0.5 grams of saturated fat per 100 grams, respectively.
Black Beans vs Soft Tofu Vitamins Content
This section will discuss the vitamin content of black beans and soft 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 C.
However, soft tofu has a higher amount of vitamin A, 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 soft tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins black beans and soft tofu contain side by side, so you can easily compare them.
|Black Beans||Soft Tofu|
|Vitamin A||17 IU||7 IU|
|Vitamin C||0||0.2 mg|
|Vitamin B1 (Thiamine)||0.9 mg||0.047 mg|
|Vitamin B2 (Riboflavin)||0.193 mg||0.037 mg|
|Vitamin B3 (Niacin)||1.96 mg||0.535 mg|
|Vitamin B5 (Pantothenic acid)||0.899 mg||0.051 mg|
|Vitamin B6 (Pyroxidine)||0.286 mg||0.052 mg|
|Vitamin B9 (Folate)||444 µg||44 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.21 mg||0.01 mg|
|Vitamin K||5.6 µg||2 µg|
Black Beans vs Soft 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 soft tofu comparison focuses on their mineral content.
Black Beans are a better source of selenium, and sodium than soft tofu.
On the other hand, soft tofu is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
Black Beans and soft tofu contain the same amount of fluoride.
Check out the table below to learn how black beans and soft tofu compare when it comes to mineral content.
|Black Beans||Soft Tofu|
|Calcium||123 mg||111 mg|
|Copper||0.841 mg||0.157 mg|
|Iron||5.02 mg||1.11 mg|
|Magnesium||171 mg||27 mg|
|Manganese||1.06 mg||0.389 mg|
|Phosphorus||352 mg||92 mg|
|Potassium||1480 mg||120 mg|
|Selenium||3.2 µg||8.9 µg|
|Sodium||5 mg||8 mg|
|Zinc||3.65 mg||0.64 mg|
The Final Word
Black Beans and soft tofu are highly nutritious and a great addition to a plant-based diet.
Both black beans and soft 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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