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  6. Navy beans vs. Tofu

Navy beans vs. Tofu — In-Depth Nutrition Comparison

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The main differences between Navy beans and Tofu

  • Navy beans is richer in Fiber, Folate, and Vitamin B1, yet Tofu is richer in Calcium, Manganese, Selenium, Copper, and Phosphorus.
  • Daily need coverage for Calcium from Tofu is 61% higher.
  • Navy beans contains 5 times more Folate than Tofu. Navy beans contains 140µg of Folate, while Tofu contains 29µg.
  • Navy beans contains less Saturated Fat.

Food types used in this article are Beans, navy, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more PotassiumPotassium +64.1%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +889.9%
Contains more IronIron +12.7%
Contains more CopperCopper +80%
Contains more ZincZinc +52.4%
Contains more PhosphorusPhosphorus +31.9%
Contains more ManganeseManganese +124.1%
Contains more SeleniumSelenium +500%
~equal in Magnesium ~58mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Tofu
Tofu
2
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +382.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +54.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Tofu
Tofu
4
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 CarbsCarbs +837.1%
Contains more ProteinProtein +109.8%
Contains more FatsFats +1306.5%
~equal in Water ~69.83g
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated Fat: Sat. Fat 0.098 g
Monounsaturated Fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated Fat -92.2%
Contains more Mono. FatMonounsaturated Fat +1255.6%
Contains more Poly. FatPolyunsaturated fat +904.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy beans Tofu Opinion
Calories 140kcal 144kcal Tofu
Protein 8.23g 17.27g Tofu
Fats 0.62g 8.72g Tofu
Vitamin C 0.9mg 0.2mg Navy beans
Net carbs 15.55g 0.48g Navy beans
Carbs 26.05g 2.78g Navy beans
Magnesium 53mg 58mg Tofu
Calcium 69mg 683mg Tofu
Potassium 389mg 237mg Navy beans
Iron 2.36mg 2.66mg Tofu
Sugar 0.37g Tofu
Fiber 10.5g 2.3g Navy beans
Copper 0.21mg 0.378mg Tofu
Zinc 1.03mg 1.57mg Tofu
Starch 15.4g Navy beans
Phosphorus 144mg 190mg Tofu
Sodium 0mg 14mg Navy beans
Vitamin A 0IU 166IU Tofu
Vitamin E 0.01mg Navy beans
Manganese 0.527mg 1.181mg Tofu
Selenium 2.9µg 17.4µg Tofu
Vitamin B1 0.237mg 0.158mg Navy beans
Vitamin B2 0.066mg 0.102mg Tofu
Vitamin B3 0.649mg 0.381mg Navy beans
Vitamin B5 0.266mg 0.133mg Navy beans
Vitamin B6 0.138mg 0.092mg Navy beans
Vitamin K 0.6µg Navy beans
Folate 140µg 29µg Navy beans
Choline 44.7mg Navy beans
Saturated Fat 0.098g 1.261g Navy beans
Monounsaturated Fat 0.142g 1.925g Tofu
Polyunsaturated fat 0.49g 4.921g Tofu
Tryptophan 0.1mg 0.235mg Tofu
Threonine 0.289mg 0.785mg Tofu
Isoleucine 0.387mg 0.849mg Tofu
Leucine 0.7mg 1.392mg Tofu
Lysine 0.52mg 0.883mg Tofu
Methionine 0.111mg 0.211mg Tofu
Phenylalanine 0.471mg 0.835mg Tofu
Valine 0.504mg 0.87mg Tofu
Histidine 0.206mg 0.431mg Tofu
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

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

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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
21%
Navy beans
10%
Tofu
Minerals Daily Need Coverage Score
43%
Navy beans
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.37g)
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 is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 1.163g)
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.