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  6. Navy bean raw vs. Tofu

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

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Summary of differences between navy bean raw and tofu

  • Navy bean raw has more folate, vitamin B1, vitamin C, copper, magnesium, vitamin B5, and vitamin B2; however, tofu is higher in iron, calcium, and selenium.
  • Tofu covers your daily need for iron, 43% more than navy bean raw.
  • Navy bean raw has 188 times more vitamin C than tofu. While navy bean raw has 18.8mg of vitamin C, tofu has only 0.1mg.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Tofu, raw, regular, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Tofu
Tofu
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +236.7%
Contains more PotassiumPotassium +153.7%
Contains more CopperCopper +84.5%
Contains more ZincZinc +11.3%
Contains more CalciumCalcium +2233.3%
Contains more IronIron +177.7%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +48.3%
Contains more SeleniumSelenium +1383.3%
~equal in Phosphorus ~97mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +18700%
Contains more Vitamin B1Vitamin B1 +381.5%
Contains more Vitamin B2Vitamin B2 +313.5%
Contains more Vitamin B3Vitamin B3 +525.6%
Contains more Vitamin B5Vitamin B5 +1113.2%
Contains more Vitamin B6Vitamin B6 +306.4%
Contains more FolateFolate +780%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Tofu DV% diff.
Iron 1.93mg 5.36mg 43%
Calcium 15mg 350mg 34%
Folate 132µg 15µg 29%
Vitamin B1 0.39mg 0.081mg 26%
Vitamin C 18.8mg 0.1mg 21%
Copper 0.356mg 0.193mg 18%
Magnesium 101mg 30mg 17%
Selenium 0.6µg 8.9µg 15%
Vitamin B5 0.825mg 0.068mg 15%
Polyunsaturated fat 0.407g 2.699g 15%
Vitamin B2 0.215mg 0.052mg 13%
Vitamin B6 0.191mg 0.047mg 11%
Manganese 0.408mg 0.605mg 9%
Fats 0.7g 4.78g 6%
Vitamin B3 1.22mg 0.195mg 6%
Potassium 307mg 121mg 5%
Choline 28.8mg 5%
Carbs 13.05g 1.87g 4%
Protein 6.15g 8.08g 4%
Saturated fat 0.085g 0.691g 3%
Monounsaturated fat 0.052g 1.056g 3%
Vitamin K 2.4µg 2%
Zinc 0.89mg 0.8mg 1%
Fiber 0.3g 1%
Calories 67kcal 76kcal 0%
Net carbs 13.05g 1.57g N/A
Sugar 0.62g N/A
Phosphorus 100mg 97mg 0%
Sodium 13mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.064mg 0.12mg 0%
Threonine 0.258mg 0.402mg 0%
Isoleucine 0.273mg 0.435mg 0%
Leucine 0.442mg 0.713mg 0%
Lysine 0.35mg 0.452mg 0%
Methionine 0.064mg 0.108mg 0%
Phenylalanine 0.31mg 0.428mg 0%
Valine 0.316mg 0.446mg 0%
Histidine 0.172mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +597.9%
Contains more OtherOther +31.9%
Contains more ProteinProtein +31.4%
Contains more FatsFats +582.9%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +1930.8%
Contains more Poly. FatPolyunsaturated fat +563.1%

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/172476/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.