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  6. Tofu vs. Navy beans

Tofu vs. Navy beans — In-Depth Nutrition Comparison

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The main differences between Tofu and Navy beans

  • Tofu is richer in Calcium, Manganese, Selenium, Copper, and Phosphorus, yet Navy beans is richer in Fiber, Folate, and Vitamin B1.
  • Daily need coverage for Calcium from Tofu is 61% higher.
  • Tofu contains 13 times more Saturated Fat than Navy beans. Tofu contains 1.261g of Saturated Fat, while Navy beans contains 0.098g.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Tofu vs Navy beans 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.
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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%
Contains more CalciumCalcium +889.9%
Contains more IronIron +12.7%
Contains more CopperCopper +80%
Contains more ZincZinc +52.4%
Contains more PhosphorusPhosphorus +31.9%
Contains more ManganeseManganese +124.1%
Contains more SeleniumSelenium +500%
Contains more PotassiumPotassium +64.1%
Contains less SodiumSodium -100%
~equal in Magnesium ~53mg

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.
Tofu
Tofu
2
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +54.5%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +50%
Contains more FolateFolate +382.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more ProteinProtein +109.8%
Contains more FatsFats +1306.5%
Contains more CarbsCarbs +837.1%
~equal in Water ~63.81g
~equal in Other ~1.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
13% 19% 67%
Saturated Fat: Sat. Fat 0.098 g
Monounsaturated Fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated Fat +1255.6%
Contains more Poly. FatPolyunsaturated fat +904.3%
Contains less Sat. FatSaturated Fat -92.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Navy beans Opinion
Calories 144kcal 140kcal Tofu
Protein 17.27g 8.23g Tofu
Fats 8.72g 0.62g Tofu
Vitamin C 0.2mg 0.9mg Navy beans
Net carbs 0.48g 15.55g Navy beans
Carbs 2.78g 26.05g Navy beans
Magnesium 58mg 53mg Tofu
Calcium 683mg 69mg Tofu
Potassium 237mg 389mg Navy beans
Iron 2.66mg 2.36mg Tofu
Sugar 0.37g Tofu
Fiber 2.3g 10.5g Navy beans
Copper 0.378mg 0.21mg Tofu
Zinc 1.57mg 1.03mg Tofu
Starch 15.4g Navy beans
Phosphorus 190mg 144mg Tofu
Sodium 14mg 0mg Navy beans
Vitamin A 166IU 0IU Tofu
Vitamin E 0.01mg Navy beans
Manganese 1.181mg 0.527mg Tofu
Selenium 17.4µg 2.9µg Tofu
Vitamin B1 0.158mg 0.237mg Navy beans
Vitamin B2 0.102mg 0.066mg Tofu
Vitamin B3 0.381mg 0.649mg Navy beans
Vitamin B5 0.133mg 0.266mg Navy beans
Vitamin B6 0.092mg 0.138mg Navy beans
Vitamin K 0.6µg Navy beans
Folate 29µg 140µg Navy beans
Choline 44.7mg Navy beans
Saturated Fat 1.261g 0.098g Navy beans
Monounsaturated Fat 1.925g 0.142g Tofu
Polyunsaturated fat 4.921g 0.49g Tofu
Tryptophan 0.235mg 0.1mg Tofu
Threonine 0.785mg 0.289mg Tofu
Isoleucine 0.849mg 0.387mg Tofu
Leucine 1.392mg 0.7mg Tofu
Lysine 0.883mg 0.52mg Tofu
Methionine 0.211mg 0.111mg Tofu
Phenylalanine 0.835mg 0.471mg Tofu
Valine 0.87mg 0.504mg Tofu
Histidine 0.431mg 0.206mg Tofu
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Navy beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Tofu
21%
Navy beans
Minerals Daily Need Coverage Score
87%
Tofu
43%
Navy beans

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 is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 14mg)
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.