Nutrition Comparison Tool
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Firm Tofu
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Lima Beans
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Cooked Black Beans
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Comparison Bar Charts

Calories 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
  • Cooked Black Beans 100 grams (x1) 7% DV 132 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) 11% DV 8.7g
  • Lima Beans 100 grams (x1) 0% DV 0.38g
  • Cooked Black Beans 100 grams (x1) 1% DV 0.54g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) 1% DV 2.8g
  • Lima Beans 100 grams (x1) 8% DV 20.9g
  • Cooked Black Beans 100 grams (x1) 9% 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
  • Cooked 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
  • Cooked Black Beans 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) 6% DV 1.3g
  • Lima Beans 100 grams (x1) 0% DV 0.09g
  • Cooked Black Beans 100 grams (x1) 1% DV 0.14g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) 8% DV 2.3g
  • Lima Beans 100 grams (x1) 25% DV 7g
  • Cooked Black Beans 100 grams (x1) 31% DV 8.7g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Firm Tofu 100 grams (x1) --% DV --g
  • Lima Beans 100 grams (x1) 6% DV 2.9g
  • Cooked Black Beans 100 grams (x1) 1% DV 0.32g

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
  • Cooked 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
  • Cooked 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
  • Cooked Black Beans 100 grams (x1) 8% DV 355mg
Comparison Table

Table Legend

  1. Firm Tofu
  2. Lima Beans
  3. Cooked Black Beans
155 nutrients
-- = 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%)		 0.38
(0%)		 0.54
(1%)
Protein (g)
(%DV)		 17.3
(35%)		 7.8
(16%)		 8.9
(18%)
Carbohydrate (g)
(%DV)		 2.8
(1%)		 20.9
(8%)		 23.7
(9%)
Sugars (g)
(%DV)		 --
(--%)		 2.9
(6%)		 0.32
(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%)		 0.09
(0%)		 0.14
(1%)
Net-Carbs (g) 0.48
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%)		 0.95
(9%)		 1.1
(10%)
Copper, Cu (mg)
(%DV)		 0.38
(42%)		 0.24
(26%)		 0.21
(23%)
Manganese (mg)
(%DV)		 1.2
(51%)		 0.52
(22%)		 0.44
(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)		 0.16
(13%)		 0.16
(13%)		 0.24
(20%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(8%)		 0.06
(4%)		 0.06
(5%)
Niacin (B3) (mg)
(%DV)		 0.38
(2%)		 0.42
(3%)		 0.51
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.13
(3%)		 0.42
(8%)		 0.24
(5%)
Vitamin B6 (mg)
(%DV)		 0.09
(5%)		 0.16
(9%)		 0.07
(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) 166 0 6
Lycopene (mcg) --
0
0
Lut + Zeaxanthin (mcg) --
0
0
Vitamin E (mg)
(%DV)		 --
(--%)		 0.18
(1%)		 0.87
(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 (K2) (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 (g) 1.925
0.034
0.047
Polyunsaturated Fats (g) 4.921
0.171
0.231
Omega 3s (g)
(%AI)		 0.582
(36%)		 0.052
(3%)		 0.105
(7%)
Omega 6s (g)
(%AI)		 4.339
(26%)		 0.118
(1%)		 0.126
(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
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) --
0
0
Docosapentaenoic Acid (DPA) (g) --
0
0
Docosahexaenoic Acid (DHA) (g) --
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) --
0
0
Caproic (6:0) (g) --
0
0
Caprylic Acid (8:0) (g) --
0
0
Capric Acid (10:0) (g) --
0
0
Lauric Acid (12:0) (g) --
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.024
0.001
0
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.925
0.065
0.13
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.311
0.018
0.008
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.024
0.002
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 1.901
0.029
0.047
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) --
0
0
Docosenoic Acid (22:1) (g) --
0.002
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 4.339
0.118
0.126
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.582
0.052
0.105
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) --
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) --
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 100 100 100
Essential  
Histidine (mg)
(%RDI)		 431
(62%)		 238
(34%)		 247
(35%)
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%)
Phenylalanine (mg)
(%RDI)		 835
(95%)		 449
(51%)		 479
(55%)
Threonine (mg)
(%RDI)		 785
(75%)		 337
(32%)		 373
(36%)
Tryptophan (mg)
(%RDI)		 235
(84%)		 92
(33%)		 105
(38%)
Valine (mg)
(%RDI)		 870
(48%)		 469
(26%)		 464
(25%)
Conditional  
Arginine (mg) 1369
478
549
Cystine (mg)
(%RDI)		 57
(20%)		 86
(30%)		 96
(33%)
Glycine (mg) 733
329
346
Proline (mg) 1084
354
376
Tyrosine (mg)
(%RDI)		 701
(80%)		 276
(32%)		 250
(29%)
Non-Essential  
Alanine (mg) 773
398
372
Aspartic acid (mg) 2036
1006
1072
Betaine (mg) --
--
--
Glutamic acid (mg) 3288
1104
1351
Hydroxyproline (mg) --
--
--
Serine (mg) 1015
519
482
Data Source
Firm Tofu
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Lima Beans
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Black Beans
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.