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Black beans, cooked Leader
Black beans, cooked5
VS
Firm tofu
Firm tofu4

Black beans, cooked leads 5–4 · 9 categories decided

Black beans, cooked: 100 g · Firm tofu: 100 g.

The verdict

Black beans, cooked comes out ahead, winning 5 of 9 nutrient match-ups.

Pick Black beans, cooked for more fiber, less saturated fat, less sodium, more potassium and more magnesium.

Pick Firm tofu for more protein, more calcium, more iron and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    132 kcal
    144 kcal
  • Proteinmore is better
    8.86 g
    17.27 gWIN
  • Carbohydrate
    23.71 g
    2.78 g
  • Fibermore is better
    WIN8.7 g
    2.3 g
  • Total sugarsless is better
    0.32 g
    —
  • Total fat
    0.54 g
    8.72 g
  • Saturated fatless is better
    WIN0.14 g
    1.26 g
  • Sodiumless is better
    WIN1 mg
    14 mg
  • Potassiummore is better
    WIN355 mg
    237 mg
  • Calciummore is better
    27 mg
    683 mgWIN
  • Ironmore is better
    2.1 mg
    2.66 mgWIN
  • Magnesiummore is better
    WIN70 mg
    58 mg
  • Vitamin Cmore is better
    0 mg
    0.2 mgWIN
  • 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, cooked vs Firm tofu · Foodatron