Navy beans vs. Tofu — In-Depth Nutrition Comparison

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The main differences between navy beans and tofu

Navy beans are richer in fiber, folate, carbs, and vitamin B1, yet tofu is richer in calcium, manganese, selenium, protein, copper, and fats.
Daily need coverage for calcium for tofu is 61% higher.
Navy beans contain 9 times more carbs than tofu. Navy beans contain 26.05g of carbs, while tofu contains 2.78g.
Tofu has a lower glycemic index than navy beans.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Navy beans

Tofu

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Navy beans

Tofu

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 Vitamin B2Vitamin B2

+54.5%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	69mg	683mg	61%
Fiber	10.5g	2.3g	33%
Polyunsaturated fat	0.49g	4.921g	30%
Manganese	0.527mg	1.181mg	28%
Folate	140µg	29µg	28%
Selenium	2.9µg	17.4µg	26%
Copper	0.21mg	0.378mg	19%
Protein	8.23g	17.27g	18%
Fats	0.62g	8.72g	12%
Omega-3 (ALA)	0.177g		11%
Carbs	26.05g	2.78g	8%
Choline	44.7mg		8%
Phosphorus	144mg	190mg	7%
Vitamin B1	0.237mg	0.158mg	7%
Starch	15.4g		6%
Zinc	1.03mg	1.57mg	5%
Saturated fat	0.098g	1.261g	5%
Potassium	389mg	237mg	4%
Iron	2.36mg	2.66mg	4%
Vitamin B6	0.138mg	0.092mg	4%
Monounsaturated fat	0.142g	1.925g	4%
Vitamin B2	0.066mg	0.102mg	3%
Vitamin B5	0.266mg	0.133mg	3%
Vitamin B3	0.649mg	0.381mg	2%
Vitamin C	0.9mg	0.2mg	1%
Magnesium	53mg	58mg	1%
Sodium	0mg	14mg	1%
Vitamin K	0.6µg		1%
Calories	140kcal	144kcal	0%
Protein per 100 calories	5.9g	12g	N/A
Calories per 10 g protein	170kcal	83kcal	N/A
Weight per 100 calories	71g	69g	N/A
Unsaturated / Saturated Fat ratio	6.4	5.4	N/A
Net carbs	15.55g	0.48g	N/A
Sugar	0.37g		N/A
Vitamin E	0.01mg		0%
Tryptophan	0.1mg	0.235mg	0%
Threonine	0.289mg	0.785mg	0%
Isoleucine	0.387mg	0.849mg	0%
Leucine	0.7mg	1.392mg	0%
Lysine	0.52mg	0.883mg	0%
Methionine	0.111mg	0.211mg	0%
Phenylalanine	0.471mg	0.835mg	0%
Valine	0.504mg	0.87mg	0%
Histidine	0.206mg	0.431mg	0%