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Black Beans vs Tofu Yogurt: How To Choose?

This article explains the key similarities and differences between black beans and tofu yogurt, foods from the legumes and legume product group. Read on to learn more about the black beans vs tofu yogurt comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 10, 2023.

Black Beans and tofu yogurt 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 tofu yogurt 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.

Tofu Yogurt

Tofu yogurt is a vegan, dairy-free version of traditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented dairy alternative.

Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium, and manganese.

Additionally, the fermentation process used to make tofu yogurt helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.

In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu yogurt may also help manage weight, as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies have also suggested that tofu yogurt may positively affect bone health due to its high calcium content.

Overall, tofu yogurt is a nutritious and tasty alternative to traditional dairy yogurt, suitable for vegans and those who are lactose intolerant or have a dairy allergy.

Tofu Yogurt is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine) in a small amount.

Black Beans vs Tofu Yogurt 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 tofu yogurt.

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

Black BeansTofu Yogurt
Energy341 kcal94 kcal
Carbs62.4 g16 g
Sugar2.12 g1.24 g
Fiber15.5 g0.2 g
Protein21.6 g3.5 g
Fat1.42 g1.8 g
Saturated Fat0.366 g0.259 g

Black Beans vs Tofu Yogurt 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 tofu yogurt vs black beans for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 341 calories per 100 grams of black beans.

However, both black beans and tofu yogurt 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 Tofu Yogurt Protein

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

Black Beans offer around 84% more protein than tofu yogurt.

Black Beans have 21.6 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Black Beans vs Tofu Yogurt 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 tofu yogurt.

The total amount of carbohydrates is around 74% higher in black beans than in tofu yogurt. They have 62.4 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in tofu yogurt than in black beans, 50% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 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 tofu yogurt.

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 tofu yogurt which black beans offer 0.1 grams per portion.

Black Beans vs Tofu Yogurt Fats

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

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

Total fat in black beans and tofu yogurt:

  • Black Beans: 1.4 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 25% lower in saturated fats.

Tofu Yogurt and black beans contain 0.3 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Black Beans vs Tofu Yogurt Vitamins Content

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

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 E.

However, tofu yogurt has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

Black Beans and tofu yogurt contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Black BeansTofu Yogurt
Vitamin A17 IU33 IU
Vitamin C02.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.9 mg0.06 mg
Vitamin B2 (Riboflavin)0.193 mg0.02 mg
Vitamin B3 (Niacin)1.96 mg0.24 mg
Vitamin B5 (Pantothenic acid)0.899 mg0
Vitamin B6 (Pyroxidine)0.286 mg0.02 mg
Vitamin B9 (Folate)444 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.21 mg0.31 mg
Vitamin K5.6 µg3.5 µg

Black Beans vs Tofu Yogurt 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 tofu yogurt comparison focuses on their mineral content.

Black Beans are a better source of selenium, and sodium than tofu yogurt.

On the other hand, tofu yogurt is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Black Beans and tofu yogurt contain the same amount of fluoride.

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

Black BeansTofu Yogurt
Calcium123 mg118 mg
Copper0.841 mg0.075 mg
Iron5.02 mg1.06 mg
Magnesium171 mg40 mg
Manganese1.06 mg0
Phosphorus352 mg38 mg
Potassium1480 mg47 mg
Selenium3.2 µg13 µg
Sodium5 mg35 mg
Zinc3.65 mg0.31 mg

The Final Word

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

Both black beans and tofu yogurt 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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