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 are richer in fiber, folate, and vitamin B1.
- Daily need coverage for calcium for tofu is 61% higher.
- Tofu contains 13 times more saturated fat than navy beans. Tofu contains 1.261g of saturated fat, while navy beans contain 0.098g.
- Tofu has a lower glycemic index than navy beans.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Beans, navy, mature seeds, cooked, boiled, without salt.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
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
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 683mg | 69mg | 61% |
| Fiber | 2.3g | 10.5g | 33% |
| Polyunsaturated fat | 4.921g | 0.49g | 30% |
| Folate | 29µg | 140µg | 28% |
| Manganese | 1.181mg | 0.527mg | 28% |
| Selenium | 17.4µg | 2.9µg | 26% |
| Copper | 0.378mg | 0.21mg | 19% |
| Protein | 17.27g | 8.23g | 18% |
| Fats | 8.72g | 0.62g | 12% |
| Carbs | 2.78g | 26.05g | 8% |
| Choline | 44.7mg | 8% | |
| Phosphorus | 190mg | 144mg | 7% |
| Vitamin B1 | 0.158mg | 0.237mg | 7% |
| Starch | 15.4g | 6% | |
| Saturated fat | 1.261g | 0.098g | 5% |
| Zinc | 1.57mg | 1.03mg | 5% |
| Monounsaturated fat | 1.925g | 0.142g | 4% |
| Iron | 2.66mg | 2.36mg | 4% |
| Potassium | 237mg | 389mg | 4% |
| Vitamin B6 | 0.092mg | 0.138mg | 4% |
| Vitamin B2 | 0.102mg | 0.066mg | 3% |
| Vitamin B5 | 0.133mg | 0.266mg | 3% |
| Vitamin B3 | 0.381mg | 0.649mg | 2% |
| Sodium | 14mg | 0mg | 1% |
| Magnesium | 58mg | 53mg | 1% |
| Vitamin C | 0.2mg | 0.9mg | 1% |
| Vitamin K | 0.6µg | 1% | |
| Calories | 144kcal | 140kcal | 0% |
| Net carbs | 0.48g | 15.55g | N/A |
| Sugar | 0.37g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.235mg | 0.1mg | 0% |
| Threonine | 0.785mg | 0.289mg | 0% |
| Isoleucine | 0.849mg | 0.387mg | 0% |
| Leucine | 1.392mg | 0.7mg | 0% |
| Lysine | 0.883mg | 0.52mg | 0% |
| Methionine | 0.211mg | 0.111mg | 0% |
| Phenylalanine | 0.835mg | 0.471mg | 0% |
| Valine | 0.87mg | 0.504mg | 0% |
| Histidine | 0.431mg | 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
9%
21%
Minerals Daily Need Coverage Score
87%
43%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 24)
Which food is cheaper?
Tofu is cheaper (difference - $1.3)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Navy beans is lower in Saturated fat (difference - 1.163g)
Which food is richer in vitamins?
Navy beans is relatively richer in vitamins