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Black beans, canned
Black beans, canned4
VS
Firm tofu Leader
Firm tofu5

Firm tofu leads 5–4 · 9 categories decided

Each value is per 100 g edible portion.

The verdict

Firm tofu comes out ahead, winning 5 of 9 nutrient match-ups.

Pick Black beans, canned for more fiber, less saturated fat, more potassium and more vitamin C.

Pick Firm tofu for more protein, less sodium, more calcium, more iron and more magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    91 kcal
    144 kcal
  • Proteinmore is better
    6.03 g
    17.27 gWIN
  • Carbohydrate
    16.55 g
    2.78 g
  • Fibermore is better
    WIN6.9 g
    2.3 g
  • Total sugarsless is better
    0.23 g
    —
  • Total fat
    0.29 g
    8.72 g
  • Saturated fatless is better
    WIN0.08 g
    1.26 g
  • Sodiumless is better
    138 mg
    14 mgWIN
  • Potassiummore is better
    WIN308 mg
    237 mg
  • Calciummore is better
    35 mg
    683 mgWIN
  • Ironmore is better
    1.9 mg
    2.66 mgWIN
  • Magnesiummore is better
    35 mg
    58 mgWIN
  • Vitamin Cmore is better
    WIN2.7 mg
    0.2 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Black beans, canned vs Firm tofu · Foodatron