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  6. Navy bean raw vs. Tofu

Navy bean raw vs. Tofu — In-Depth Nutrition Comparison

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Important differences between Navy bean raw and Tofu

  • Navy bean raw has more Folate, Vitamin C, Vitamin B1, Vitamin B5, and Magnesium, however, Tofu has more Calcium, Manganese, Selenium, Phosphorus, and Iron.
  • Tofu's daily need coverage for Calcium is 67% more.
  • Navy bean raw has 94 times more Vitamin C than Tofu. Navy bean raw has 18.8mg of Vitamin C, while Tofu has 0.2mg.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Navy bean raw vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Navy bean raw
Navy bean raw
3
:
7
Tofu
Tofu
Contains more Magnesium +74.1%
Contains more Potassium +29.5%
Contains more Calcium +4453.3%
Contains more Iron +37.8%
Contains more Phosphorus +90%
Contains more Zinc +76.4%
Contains more Manganese +189.5%
Contains more Selenium +2800%
Equal in Sodium - 14
Equal in Copper - 0.378
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Magnesium +74.1%
Contains more Potassium +29.5%
Contains more Calcium +4453.3%
Contains more Iron +37.8%
Contains more Phosphorus +90%
Contains more Zinc +76.4%
Contains more Manganese +189.5%
Contains more Selenium +2800%
Equal in Sodium - 14
Equal in Copper - 0.378

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Navy bean raw
Navy bean raw
7
:
1
Tofu
Tofu
Contains more Vitamin C +9300%
Contains more Vitamin B1 +146.8%
Contains more Vitamin B2 +110.8%
Contains more Vitamin B3 +220.2%
Contains more Vitamin B5 +520.3%
Contains more Vitamin B6 +107.6%
Contains more Folate +355.2%
Contains more Vitamin A +4050%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +9300%
Contains more Vitamin B1 +146.8%
Contains more Vitamin B2 +110.8%
Contains more Vitamin B3 +220.2%
Contains more Vitamin B5 +520.3%
Contains more Vitamin B6 +107.6%
Contains more Folate +355.2%
Contains more Vitamin A +4050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
3
Tofu
Tofu
Contains more Carbs +369.4%
Contains more Water +13.3%
Contains more Protein +180.8%
Contains more Fats +1145.7%
Contains more Other +47.4%
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +369.4%
Contains more Water +13.3%
Contains more Protein +180.8%
Contains more Fats +1145.7%
Contains more Other +47.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
2
Tofu
Tofu
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +3601.9%
Contains more Polyunsaturated fat +1109.1%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +3601.9%
Contains more Polyunsaturated fat +1109.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Tofu
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Tofu Opinion
Net carbs 13.05g 0.48g Navy bean raw
Protein 6.15g 17.27g Tofu
Fats 0.7g 8.72g Tofu
Carbs 13.05g 2.78g Navy bean raw
Calories 67kcal 144kcal Tofu
Fiber 2.3g Tofu
Calcium 15mg 683mg Tofu
Iron 1.93mg 2.66mg Tofu
Magnesium 101mg 58mg Navy bean raw
Phosphorus 100mg 190mg Tofu
Potassium 307mg 237mg Navy bean raw
Sodium 13mg 14mg Navy bean raw
Zinc 0.89mg 1.57mg Tofu
Copper 0.356mg 0.378mg Tofu
Manganese 0.408mg 1.181mg Tofu
Selenium 0.6µg 17.4µg Tofu
Vitamin A 4IU 166IU Tofu
Vitamin C 18.8mg 0.2mg Navy bean raw
Vitamin B1 0.39mg 0.158mg Navy bean raw
Vitamin B2 0.215mg 0.102mg Navy bean raw
Vitamin B3 1.22mg 0.381mg Navy bean raw
Vitamin B5 0.825mg 0.133mg Navy bean raw
Vitamin B6 0.191mg 0.092mg Navy bean raw
Folate 132µg 29µg Navy bean raw
Tryptophan 0.064mg 0.235mg Tofu
Threonine 0.258mg 0.785mg Tofu
Isoleucine 0.273mg 0.849mg Tofu
Leucine 0.442mg 1.392mg Tofu
Lysine 0.35mg 0.883mg Tofu
Methionine 0.064mg 0.211mg Tofu
Phenylalanine 0.31mg 0.835mg Tofu
Valine 0.316mg 0.87mg Tofu
Histidine 0.172mg 0.431mg Tofu
Saturated Fat 0.085g 1.261g Navy bean raw
Monounsaturated Fat 0.052g 1.925g Tofu
Polyunsaturated fat 0.407g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Navy bean raw
11%
Tofu
Minerals Daily Need Coverage Score
42%
Navy bean raw
87%
Tofu

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 24)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 1.176g)
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.