Nutrition Comparison Tool

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Firm Tofu
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Lima Beans
×
Black Beans
×
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Firm Tofu 100 grams (x1) 7% DV 144 calories
  • Lima Beans 100 grams (x1) 6% DV 115 calories
  • Black Beans 100 grams (x1) 7% DV 132 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Firm Tofu 100 grams (x1) 11% DV 8.7g
  • Lima Beans 100 grams (x1) 0% DV 0.4g
  • Black Beans 100 grams (x1) 1% DV 0.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Firm Tofu 100 grams (x1) 1% DV 2.8g
  • Lima Beans 100 grams (x1) 7% DV 20.9g
  • Black Beans 100 grams (x1) 8% DV 23.7g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Firm Tofu 100 grams (x1) 35% DV 17.3g
  • Lima Beans 100 grams (x1) 16% DV 7.8g
  • Black Beans 100 grams (x1) 18% DV 8.9g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Firm Tofu 100 grams (x1) 0% DV 0mg
  • Lima Beans 100 grams (x1) 0% DV 0mg
  • Black Beans 100 grams (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Firm Tofu 100 grams (x1) 8% DV 2.3g
  • Lima Beans 100 grams (x1) 25% DV 7g
  • Black Beans 100 grams (x1) 31% DV 8.7g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Firm Tofu 100 grams (x1) ~% DV ~g
  • Lima Beans 100 grams (x1) 6% DV 2.9g
  • Black Beans 100 grams (x1) 1% DV 0.3g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Firm Tofu 100 grams (x1) 15% DV 2.7mg
  • Lima Beans 100 grams (x1) 13% DV 2.4mg
  • Black Beans 100 grams (x1) 12% DV 2.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Firm Tofu 100 grams (x1) 53% DV 683mg
  • Lima Beans 100 grams (x1) 1% DV 17mg
  • Black Beans 100 grams (x1) 2% DV 27mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Firm Tofu 100 grams (x1) 5% DV 237mg
  • Lima Beans 100 grams (x1) 11% DV 508mg
  • Black Beans 100 grams (x1) 8% DV 355mg
Comparison Table

Table Legend

  1. Firm Tofu
  2. Lima Beans
  3. Black Beans
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 100 100 100
Calories
(%DV)
144
(7%)
115
(6%)
132
(7%)
Fat (g)
(%DV)
8.7
(11%)
0.4
(0%)
0.5
(1%)
Protein (g)
(%DV)
17.3
(35%)
7.8
(16%)
8.9
(18%)
Carbohydrate (g)
(%DV)
2.8
(1%)
20.9
(7%)
23.7
(8%)
Sugars (g)
(%DV)
~
(~%)
2.9
(6%)
0.3
(1%)
Fiber (g)
(%DV)
2.3
(8%)
7
(25%)
8.7
(31%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
1.3
(6%)
0.1
(0%)
0.1
(1%)
Net-Carbs (g) 0.5
13.9
15
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 100 100 100
Calcium (mg)
(%DV)
683
(53%)
17
(1%)
27
(2%)
Iron, Fe (mg)
(%DV)
2.7
(15%)
2.4
(13%)
2.1
(12%)
Potassium, K (mg)
(%DV)
237
(5%)
508
(11%)
355
(8%)
Magnesium (mg)
(%DV)
58
(14%)
43
(10%)
70
(17%)
Phosphorus, P (mg)
(%DV)
190
(15%)
111
(9%)
140
(11%)
Sodium (mg)
(%DV)
14
(1%)
2
(0%)
1
(0%)
Zinc, Zn (mg)
(%DV)
1.6
(14%)
1
(9%)
1.1
(10%)
Copper, Cu (mg)
(%DV)
0.4
(42%)
0.2
(26%)
0.2
(23%)
Manganese (mg)
(%DV)
1.2
(51%)
0.5
(22%)
0.4
(19%)
Selenium, Se (mcg)
(%DV)
17.4
(32%)
4.5
(8%)
1.2
(2%)
Fluoride, F (mcg)
(%AI)
~
(~%)
2.2
(0%)
~
(~%)
Molybdenum (mcg) ~
~
~
Iodine, I (mcg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (mcg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 100 100 100
Vitamin A, RAE (mcg)
(%DV)
~
(~%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0.2
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(13%)
0.2
(13%)
0.2
(20%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0.1
(4%)
0.1
(5%)
Niacin (B3) (mg)
(%DV)
0.4
(2%)
0.4
(3%)
0.5
(3%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(3%)
0.4
(8%)
0.2
(5%)
Vitamin B6 (mg)
(%DV)
0.1
(5%)
0.2
(9%)
0.1
(4%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)
29
(7%)
83
(21%)
149
(37%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
29
(7%)
83
(21%)
149
(37%)
Folate DFE (mcg)
(%)
29
(7%)
83
(21%)
149
(37%)
Choline (mg)
(%DV)
~
(~%)
32.5
(6%)
32.6
(6%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (mcg) ~
0
0
Carotene, beta (mcg)
(%RDA)
~
(~%)
0
(0%)
0
(0%)
Carotene, alpha (mcg)
(%RDA)
~
(~%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
~
(~%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
166
(6%)
0
(0%)
6
(0%)
Lycopene (mcg) ~
0
0
Lut + Zeaxanthin (mcg) ~
0
0
Vitamin E (mg)
(%DV)
~
(~%)
0.2
(1%)
0.9
(6%)
Vitamin D (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (mcg) ~
~
~
Vitamin D3 (mcg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (mcg)
(%DV)
~
(~%)
2
(2%)
3.3
(3%)
Vitamin K1 (mcg) ~
~
~
Menaquinone-4 (mcg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 100 100 100
Water (g) 69.8
69.8
65.7
Ash (g) 1
1
1
Alcohol (g) ~
0
0
Caffeine (mg) ~
0
0
Theobromine (mg) ~
0
0
PRAL score 0.09
-4.14
-0.16
  Carbohydrates
Food # 1 2 3
Weight (g) 100 100 100
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
~
~
Glucose (Dextrose) (g) ~
~
~
Fructose (g) ~
~
~
Lactose (g) ~
~
~
Maltose (g) ~
~
~
Galactose (g) ~
~
~
Starch (g) ~
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 100 100 100
Monounsaturated Fats (mg) 1925
34
47
Polyunsaturated Fats (mg) 4921
171
231
Omega 3s (mg)
(%AI)
582
(36%)
52
(3%)
105
(7%)
Omega 6s (mg)
(%AI)
4339
(26%)
118
(1%)
126
(1%)
Omega 3 to Omega 6 Ratio 0.13
0.44
0.83
Omega 6 to Omega 3 Ratio 7.46
2.27
1.2
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) ~
0
0
22:5 n-3 (DPA) (mg) ~
0
0
22:6 n-3 (DHA) (mg) ~
0
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) ~
0
0
6:0 (mg) ~
0
0
8:0 (mg) ~
0
0
10:0 (mg) ~
0
0
12:0 (mg) ~
0
0
13:0 (mg) ~
~
~
14:0 (mg) 24
1
0
15:0 (mg) ~
~
~
16:0 (mg) 925
65
130
17:0 (mg) ~
~
~
18:0 (mg) 311
18
8
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 24
2
0
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 1901
29
47
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) ~
0
0
22:1 undifferentiated (mg) ~
2
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 4339
118
126
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 582
52
105
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) ~
0
0
20:2 n-6 c,c (mg) ~
~
~
20:3 undifferentiated (mg) ~
~
~
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) ~
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 100 100 100
Betaine (mg) ~
~
~
Tryptophan (mg)
(%RDI)
235
(84%)
92
(33%)
105
(38%)
Threonine (mg)
(%RDI)
785
(75%)
337
(32%)
373
(36%)
Isoleucine (mg)
(%RDI)
849
(61%)
411
(29%)
391
(28%)
Leucine (mg)
(%RDI)
1392
(51%)
673
(25%)
708
(26%)
Lysine (mg)
(%RDI)
883
(42%)
523
(25%)
608
(29%)
Methionine (mg)
(%RDI)
211
(29%)
99
(14%)
133
(18%)
Cystine (mg)
(%RDI)
57
(20%)
86
(30%)
96
(33%)
Phenylalanine (mg)
(%RDI)
835
(95%)
449
(51%)
479
(55%)
Tyrosine (mg)
(%RDI)
701
(80%)
276
(32%)
250
(29%)
Valine (mg)
(%RDI)
870
(48%)
469
(26%)
464
(25%)
Arginine (mg) 1369
478
549
Histidine (mg)
(%RDI)
431
(62%)
238
(34%)
247
(35%)
Alanine (mg) 773
398
372
Aspartic acid (mg) 2036
1006
1072
Glutamic acid (mg) 3288
1104
1351
Glycine (mg) 733
329
346
Proline (mg) 1084
354
376
Serine (mg) 1015
519
482
Hydroxyproline (mg) ~
~
~
Data Source
Firm Tofu
USDA Food Data Central Standard Release (Common)
Lima Beans
USDA Food Data Central Standard Release (Common)
Black Beans
USDA Food Data Central Standard Release (Common)
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