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Navy bean vs Tofu - In-Depth Nutrition Comparison

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Summary of differences between Navy bean and Tofu

  • Navy bean 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 of Iron 43% more than Navy bean.
  • Navy bean has 188 times more Vitamin C than Tofu. While Navy bean has 18.8mg of Vitamin C, Tofu has only 0.1mg.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Tofu, raw, regular, prepared with calcium sulfate.

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Navy bean vs Tofu infographic
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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
:
3
Tofu
Contains more Potassium +153.7%
Contains more Magnesium +236.7%
Contains more Copper +84.5%
Contains more Zinc +11.3%
Contains more Iron +177.7%
Contains more Calcium +2233.3%
Contains less Sodium -46.2%
Equal in Phosphorus - 97
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +153.7%
Contains more Magnesium +236.7%
Contains more Copper +84.5%
Contains more Zinc +11.3%
Contains more Iron +177.7%
Contains more Calcium +2233.3%
Contains less Sodium -46.2%
Equal in Phosphorus - 97

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
:
3
Tofu
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 Folate +780%
Contains more Vitamin A +2025%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
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 Folate +780%
Contains more Vitamin A +2025%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Navy bean
6
Tofu
Mineral Summary Score
45
Navy bean
58
Tofu

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 food.
Protein
37%
Navy bean
48%
Tofu
Carbohydrates
13%
Navy bean
2%
Tofu
Fats
3%
Navy bean
22%
Tofu

Comparison summary table

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

Which food is preferable for your diet?

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

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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 - 24)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (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 is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Navy bean Tofu Opinion
Calories 67 76 Tofu
Protein 6.15 8.08 Tofu
Fats 0.7 4.78 Tofu
Vitamin C 18.8 0.1 Navy bean
Carbs 13.05 1.87 Navy bean
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 5.36 Tofu
Calcium 15 350 Tofu
Potassium 307 121 Navy bean
Magnesium 101 30 Navy bean
Sugar 0.62 Navy bean
Fiber 0.3 Tofu
Copper 0.356 0.193 Navy bean
Zinc 0.89 0.8 Navy bean
Starch
Phosphorus 100 97 Navy bean
Sodium 13 7 Tofu
Vitamin A 4 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.39 0.081 Navy bean
Vitamin B2 0.215 0.052 Navy bean
Vitamin B3 1.22 0.195 Navy bean
Vitamin B5 0.825 0.068 Navy bean
Vitamin B6 0.191 0.047 Navy bean
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 132 15 Navy bean
Trans Fat 0 0
Saturated Fat 0.085 0.691 Navy bean
Monounsaturated Fat 0.052 1.056 Tofu
Polyunsaturated fat 0.407 2.699 Tofu
Tryptophan 0.064 0.12 Tofu
Threonine 0.258 0.402 Tofu
Isoleucine 0.273 0.435 Tofu
Leucine 0.442 0.713 Tofu
Lysine 0.35 0.452 Tofu
Methionine 0.064 0.108 Tofu
Phenylalanine 0.31 0.428 Tofu
Valine 0.316 0.446 Tofu
Histidine 0.172 0.221 Tofu
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Navy bean - 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.