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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
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
Saturated fat:
Sat. Fat
0.098 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
6%
Minerals Daily Need Coverage Score
43%
23%
Comparison summary
Which food is lower in glycemic index?
Tofu yogurt is lower in glycemic index (difference - 39)
Which food is cheaper?
Tofu yogurt is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Navy beans is lower in Saturated fat (difference - 0.161g)
Which food is richer in minerals?
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.