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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.
Contains more Potassium +64.1%
Contains less Sodium -100%
Contains more Calcium +889.9%
Contains more Iron +12.7%
Contains more Phosphorus +31.9%
Contains more Zinc +52.4%
Contains more Copper +80%
Contains more Manganese +124.1%
Contains more Selenium +500%
Equal in Magnesium - 58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Potassium +64.1%
Contains less Sodium -100%
Contains more Calcium +889.9%
Contains more Iron +12.7%
Contains more Phosphorus +31.9%
Contains more Zinc +52.4%
Contains more Copper +80%
Contains more Manganese +124.1%
Contains more Selenium +500%
Equal in Magnesium - 58

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.
:
2
Tofu
Contains more Vitamin C +350%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +70.3%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +50%
Contains more Folate +382.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +54.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +350%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +70.3%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +50%
Contains more Folate +382.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +54.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +837.1%
Contains more Protein +109.8%
Contains more Fats +1306.5%
Equal in Water - 69.83
Equal in Other - 1.4
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
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 Carbs +837.1%
Contains more Protein +109.8%
Contains more Fats +1306.5%
Equal in Water - 69.83
Equal in Other - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +1255.6%
Contains more Polyunsaturated fat +904.3%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +1255.6%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Navy beans Tofu Opinion
Net carbs 15.55g 0.48g Navy beans
Protein 8.23g 17.27g Tofu
Fats 0.62g 8.72g Tofu
Carbs 26.05g 2.78g Navy beans
Calories 140kcal 144kcal Tofu
Starch 15.4g Navy beans
Sugar 0.37g Tofu
Fiber 10.5g 2.3g Navy beans
Calcium 69mg 683mg Tofu
Iron 2.36mg 2.66mg Tofu
Magnesium 53mg 58mg Tofu
Phosphorus 144mg 190mg Tofu
Potassium 389mg 237mg Navy beans
Sodium 0mg 14mg Navy beans
Zinc 1.03mg 1.57mg Tofu
Copper 0.21mg 0.378mg Tofu
Manganese 0.527mg 1.181mg Tofu
Selenium 2.9µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.01mg Navy beans
Vitamin C 0.9mg 0.2mg Navy beans
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
Folate 140µg 29µg Navy beans
Vitamin K 0.6µg Navy beans
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
Saturated Fat 0.098g 1.261g Navy beans
Monounsaturated Fat 0.142g 1.925g Tofu
Polyunsaturated fat 0.49g 4.921g 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 Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Navy beans
11%
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 contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
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.