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  6. Great northern beans vs. Tofu

Great northern beans vs. Tofu — In-Depth Nutrition Comparison

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Differences between Great northern beans and Tofu

  • Great northern beans has more Fiber, and Folate, while Tofu has more Calcium, Manganese, Selenium, Copper, Iron, and Zinc.
  • Tofu's daily need coverage for Calcium is 62% higher.
  • Tofu contains 4 times less Folate than Great northern beans. Great northern beans contains 102µg of Folate, while Tofu contains 29µg.
  • The amount of Saturated Fat in Great northern beans is lower.

The food types used in this comparison are Beans, great northern, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Great northern 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.
Great northern beans
Great northern beans
2
:
8
Tofu
Tofu
Contains more Potassium +65%
Contains less Sodium -85.7%
Contains more Calcium +904.4%
Contains more Iron +24.9%
Contains more Magnesium +16%
Contains more Phosphorus +15.2%
Contains more Zinc +78.4%
Contains more Copper +53%
Contains more Manganese +128%
Contains more Selenium +324.4%
Great northern beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 80% 36% 71% 35% 1% 24% 83% 68% 23%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Potassium +65%
Contains less Sodium -85.7%
Contains more Calcium +904.4%
Contains more Iron +24.9%
Contains more Magnesium +16%
Contains more Phosphorus +15.2%
Contains more Zinc +78.4%
Contains more Copper +53%
Contains more Manganese +128%
Contains more Selenium +324.4%

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.
Great northern beans
Great northern beans
5
:
2
Tofu
Tofu
Contains more Vitamin C +550%
Contains more Vitamin B3 +78.7%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +27.2%
Contains more Folate +251.7%
Contains more Vitamin A +16500%
Contains more Vitamin B2 +72.9%
Equal in Vitamin B1 - 0.158
Great northern beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 5% 40% 14% 13% 16% 27% 77% 0% 0%
Tofu
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 +550%
Contains more Vitamin B3 +78.7%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +27.2%
Contains more Folate +251.7%
Contains more Vitamin A +16500%
Contains more Vitamin B2 +72.9%
Equal in Vitamin B1 - 0.158

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Great northern beans
Great northern beans
1
:
4
Tofu
Tofu
Contains more Carbs +658.6%
Contains more Protein +107.3%
Contains more Fats +1837.8%
Contains more Other +23.9%
Equal in Water - 69.83
Great northern beans
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Tofu
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 +658.6%
Contains more Protein +107.3%
Contains more Fats +1837.8%
Contains more Other +23.9%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Great northern beans
Great northern beans
1
:
2
Tofu
Tofu
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +9066.7%
Contains more Polyunsaturated fat +2531.6%
Great northern beans
40% 6% 54%
Saturated Fat: 0.14 g
Monounsaturated Fat: 0.021 g
Polyunsaturated fat: 0.187 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +9066.7%
Contains more Polyunsaturated fat +2531.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Great northern beans Tofu
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Great northern beans Tofu Opinion
Net carbs 14.09g 0.48g Great northern beans
Protein 8.33g 17.27g Tofu
Fats 0.45g 8.72g Tofu
Carbs 21.09g 2.78g Great northern beans
Calories 118kcal 144kcal Tofu
Fiber 7g 2.3g Great northern beans
Calcium 68mg 683mg Tofu
Iron 2.13mg 2.66mg Tofu
Magnesium 50mg 58mg Tofu
Phosphorus 165mg 190mg Tofu
Potassium 391mg 237mg Great northern beans
Sodium 2mg 14mg Great northern beans
Zinc 0.88mg 1.57mg Tofu
Copper 0.247mg 0.378mg Tofu
Manganese 0.518mg 1.181mg Tofu
Selenium 4.1µg 17.4µg Tofu
Vitamin A 1IU 166IU Tofu
Vitamin C 1.3mg 0.2mg Great northern beans
Vitamin B1 0.158mg 0.158mg
Vitamin B2 0.059mg 0.102mg Tofu
Vitamin B3 0.681mg 0.381mg Great northern beans
Vitamin B5 0.266mg 0.133mg Great northern beans
Vitamin B6 0.117mg 0.092mg Great northern beans
Folate 102µg 29µg Great northern beans
Tryptophan 0.099mg 0.235mg Tofu
Threonine 0.351mg 0.785mg Tofu
Isoleucine 0.368mg 0.849mg Tofu
Leucine 0.665mg 1.392mg Tofu
Lysine 0.572mg 0.883mg Tofu
Methionine 0.125mg 0.211mg Tofu
Phenylalanine 0.451mg 0.835mg Tofu
Valine 0.436mg 0.87mg Tofu
Histidine 0.232mg 0.431mg Tofu
Saturated Fat 0.14g 1.261g Great northern beans
Monounsaturated Fat 0.021g 1.925g Tofu
Polyunsaturated fat 0.187g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Great northern 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
16%
Great northern beans
11%
Tofu
Minerals Daily Need Coverage Score
44%
Great northern beans
87%
Tofu

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Great northern beans
Great northern beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Great northern beans
Great northern beans is lower in Saturated Fat (difference - 1.121g)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 15)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.