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  6. Navy beans vs. Tofu yogurt

Navy beans vs. Tofu yogurt — In-Depth Nutrition Comparison

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The main differences between navy beans and tofu yogurt

  • Navy beans are richer in fiber, folate, iron, phosphorus, copper, vitamin B1, potassium, vitamin B6, and zinc, yet tofu yogurt is richer in selenium.
  • Daily need coverage for fiber for navy beans is 41% higher.
  • Navy beans contain 23 times more folate than tofu yogurt. Navy beans contain 140µg of folate, while tofu yogurt contains 6µg.

Food types used in this article are Beans, navy, mature seeds, cooked, boiled, without salt and Tofu yogurt.

Infographic

Navy beans vs Tofu yogurt 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more MagnesiumMagnesium +32.5%
Contains more PotassiumPotassium +727.7%
Contains more IronIron +122.6%
Contains more CopperCopper +180%
Contains more ZincZinc +232.3%
Contains more PhosphorusPhosphorus +278.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +71%
Contains more SeleniumSelenium +348.3%

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%
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin B3Vitamin B3 +170.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +590%
Contains more FolateFolate +2233.3%
Contains more Vitamin CVitamin C +177.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin KVitamin K +483.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~48.4mg

All nutrients comparison - raw data values

Nutrient Navy beans Tofu yogurt DV% diff.
Fiber 10.5g 0.2g 41%
Folate 140µg 6µg 34%
Manganese 0.527mg 23%
Selenium 2.9µg 13µg 18%
Iron 2.36mg 1.06mg 16%
Phosphorus 144mg 38mg 15%
Copper 0.21mg 0.075mg 15%
Vitamin B1 0.237mg 0.06mg 15%
Potassium 389mg 47mg 10%
Protein 8.23g 3.5g 9%
Vitamin B6 0.138mg 0.02mg 9%
Zinc 1.03mg 0.31mg 7%
Starch 15.4g 6%
Calcium 69mg 118mg 5%
Vitamin B5 0.266mg 5%
Vitamin B2 0.066mg 0.02mg 4%
Polyunsaturated fat 0.49g 1.017g 4%
Magnesium 53mg 40mg 3%
Carbs 26.05g 15.96g 3%
Vitamin B3 0.649mg 0.24mg 3%
Vitamin K 0.6µg 3.5µg 2%
Calories 140kcal 94kcal 2%
Vitamin E 0.01mg 0.31mg 2%
Sodium 0mg 35mg 2%
Vitamin C 0.9mg 2.5mg 2%
Fats 0.62g 1.8g 2%
Choline 44.7mg 48.4mg 1%
Saturated fat 0.098g 0.259g 1%
Monounsaturated fat 0.142g 0.4g 1%
Net carbs 15.55g 15.76g N/A
Sugar 0.37g 1.24g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.1mg 0%
Threonine 0.289mg 0%
Isoleucine 0.387mg 0%
Leucine 0.7mg 0%
Lysine 0.52mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.471mg 0%
Valine 0.504mg 0%
Histidine 0.206mg 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
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +135.1%
Contains more CarbsCarbs +63.2%
Contains more FatsFats +190.3%
Contains more WaterWater +21.5%
~equal in Other ~1.24g

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
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains less Sat. FatSaturated fat -62.2%
Contains more Mono. FatMonounsaturated fat +181.7%
Contains more Poly. FatPolyunsaturated fat +107.6%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.