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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 are richer in fiber, folate, and vitamin B1, yet tofu is richer in calcium, manganese, selenium, copper, and phosphorus.
  • Daily need coverage for calcium for tofu is 61% higher.
  • Navy beans contain 5 times more folate than tofu. Navy beans contain 140µg of folate, while tofu contains 29µg.
  • Navy beans contain less saturated fat.
  • 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.

Infographic

Navy beans 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" 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
1
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% 0% 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 B2Vitamin B2 +54.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Tofu DV% diff.
Calcium 69mg 683mg 61%
Fiber 10.5g 2.3g 33%
Polyunsaturated fat 0.49g 4.921g 30%
Folate 140µg 29µg 28%
Manganese 0.527mg 1.181mg 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%
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%
Saturated fat 0.098g 1.261g 5%
Zinc 1.03mg 1.57mg 5%
Monounsaturated fat 0.142g 1.925g 4%
Iron 2.36mg 2.66mg 4%
Potassium 389mg 237mg 4%
Vitamin B6 0.138mg 0.092mg 4%
Vitamin B2 0.066mg 0.102mg 3%
Vitamin B5 0.266mg 0.133mg 3%
Vitamin B3 0.649mg 0.381mg 2%
Sodium 0mg 14mg 1%
Magnesium 53mg 58mg 1%
Vitamin C 0.9mg 0.2mg 1%
Vitamin K 0.6µg 1%
Calories 140kcal 144kcal 0%
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%
Omega-3 - ALA 0.177g N/A

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%

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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.