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.

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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.

Great northern beans

Tofu

Contains more PotassiumPotassium	+65%
Contains less SodiumSodium	-85.7%

Contains more MagnesiumMagnesium	+16%
Contains more CalciumCalcium	+904.4%
Contains more IronIron	+24.9%
Contains more CopperCopper	+53%
Contains more ZincZinc	+78.4%
Contains more PhosphorusPhosphorus	+15.2%
Contains more ManganeseManganese	+128%
Contains more SeleniumSelenium	+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

Tofu

Contains more Vitamin CVitamin C	+550%
Contains more Vitamin B3Vitamin B3	+78.7%
Contains more Vitamin B5Vitamin B5	+100%
Contains more Vitamin B6Vitamin B6	+27.2%
Contains more FolateFolate	+251.7%

Contains more Vitamin B2Vitamin B2

+72.9%

~equal in Vitamin A ~µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.158mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	68mg	683mg	62%
Polyunsaturated fat	0.187g	4.921g	32%
Manganese	0.518mg	1.181mg	29%
Selenium	4.1µg	17.4µg	24%
Fiber	7g	2.3g	19%
Folate	102µg	29µg	18%
Protein	8.33g	17.27g	18%
Copper	0.247mg	0.378mg	15%
Fats	0.45g	8.72g	13%
Iron	2.13mg	2.66mg	7%
Zinc	0.88mg	1.57mg	6%
Carbs	21.09g	2.78g	6%
Saturated fat	0.14g	1.261g	5%
Monounsaturated fat	0.021g	1.925g	5%
Potassium	391mg	237mg	5%
Phosphorus	165mg	190mg	4%
Vitamin B2	0.059mg	0.102mg	3%
Vitamin B5	0.266mg	0.133mg	3%
Magnesium	50mg	58mg	2%
Vitamin B3	0.681mg	0.381mg	2%
Vitamin B6	0.117mg	0.092mg	2%
Sodium	2mg	14mg	1%
Vitamin C	1.3mg	0.2mg	1%
Calories	118kcal	144kcal	1%
Net carbs	14.09g	0.48g	N/A
Vitamin B1	0.158mg	0.158mg	0%
Tryptophan	0.099mg	0.235mg	0%
Threonine	0.351mg	0.785mg	0%
Isoleucine	0.368mg	0.849mg	0%
Leucine	0.665mg	1.392mg	0%
Lysine	0.572mg	0.883mg	0%
Methionine	0.125mg	0.211mg	0%
Phenylalanine	0.451mg	0.835mg	0%
Valine	0.436mg	0.87mg	0%
Histidine	0.232mg	0.431mg	0%