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Tofu vs Navy bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 23)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.3)
Which food contains less Sugars?
Navy bean
Navy bean contains less Sugars (difference - 0.62g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.606g)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Navy bean
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Navy bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Tofu
23
Navy bean
Mineral Summary Score
38
Tofu
30
Navy bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
Contains more Iron +177.7%
Contains more Calcium +2233.3%
Contains less Sodium -46.2%
Contains more Potassium +153.7%
Contains more Magnesium +236.7%
Contains more Copper +84.5%
Contains more Zinc +11.3%
Equal in Phosphorus - 100
Contains more Iron +177.7%
Contains more Calcium +2233.3%
Contains less Sodium -46.2%
Contains more Potassium +153.7%
Contains more Magnesium +236.7%
Contains more Copper +84.5%
Contains more Zinc +11.3%
Equal in Phosphorus - 100

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
Contains more Vitamin A +2025%
Contains more Vitamin C +18700%
Contains more Vitamin B1 +381.5%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +525.6%
Contains more Vitamin B5 +1113.2%
Contains more Vitamin B6 +306.4%
Contains more Vitamin A +2025%
Contains more Vitamin C +18700%
Contains more Vitamin B1 +381.5%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +525.6%
Contains more Vitamin B5 +1113.2%
Contains more Vitamin B6 +306.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
48%
Tofu
37%
Navy bean
Carbohydrates
2%
Tofu
13%
Navy bean
Fats
22%
Tofu
3%
Navy bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Navy bean Opinion
Calories 76 67 Tofu
Protein 8.08 6.15 Tofu
Fats 4.78 0.7 Tofu
Vitamin C 0.1 18.8 Navy bean
Carbs 1.87 13.05 Navy bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 1.93 Tofu
Calcium 350 15 Tofu
Potassium 121 307 Navy bean
Magnesium 30 101 Navy bean
Sugars 0.62 Tofu
Fiber 0.3 Tofu
Copper 0.193 0.356 Navy bean
Zinc 0.8 0.89 Navy bean
Starch
Phosphorus 97 100 Navy bean
Sodium 7 13 Tofu
Vitamin A 85 4 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.39 Navy bean
Vitamin B2 0.052 0.215 Navy bean
Vitamin B3 0.195 1.22 Navy bean
Vitamin B5 0.068 0.825 Navy bean
Vitamin B6 0.047 0.191 Navy bean
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.691 0.085 Navy bean
Monounsaturated Fat 1.056 0.052 Tofu
Polyunsaturated fat 2.699 0.407 Tofu
Tryptophan 0.12 0.064 Tofu
Threonine 0.402 0.258 Tofu
Isoleucine 0.435 0.273 Tofu
Leucine 0.713 0.442 Tofu
Lysine 0.452 0.35 Tofu
Methionine 0.108 0.064 Tofu
Phenylalanine 0.428 0.31 Tofu
Valine 0.446 0.316 Tofu
Histidine 0.221 0.172 Tofu
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.