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Tofu vs Navy bean - In-Depth Nutrition Comparison

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Important differences between Tofu and Navy bean

  • Tofu has more Calcium, Manganese, Selenium, Phosphorus, and Iron, however Navy bean has more Folate, Vitamin C, Vitamin B1, Vitamin B5, and Magnesium.
  • Tofu's daily need coverage for Calcium is 67% more.
  • Tofu has 29 times more Selenium than Navy bean. Tofu has 17.4µg of Selenium, while Navy bean has 0.6µg.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Beans, navy, mature seeds, sprouted, raw.

Infographic

Tofu vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
5
:
Contains more Calcium +4453.3%
Contains more Iron +37.8%
Contains more Phosphorus +90%
Contains more Zinc +76.4%
Contains more Magnesium +74.1%
Contains more Potassium +29.5%
Equal in Sodium - 13
Equal in Copper - 0.356
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +4453.3%
Contains more Iron +37.8%
Contains more Phosphorus +90%
Contains more Zinc +76.4%
Contains more Magnesium +74.1%
Contains more Potassium +29.5%
Equal in Sodium - 13
Equal in Copper - 0.356

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
1
:
Contains more Vitamin A +4050%
Contains more Vitamin C +9300%
Contains more Vitamin B1 +146.8%
Contains more Vitamin B2 +110.8%
Contains more Vitamin B3 +220.2%
Contains more Vitamin B5 +520.3%
Contains more Vitamin B6 +107.6%
Contains more Folate +355.2%
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%
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% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +4050%
Contains more Vitamin C +9300%
Contains more Vitamin B1 +146.8%
Contains more Vitamin B2 +110.8%
Contains more Vitamin B3 +220.2%
Contains more Vitamin B5 +520.3%
Contains more Vitamin B6 +107.6%
Contains more Folate +355.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Navy bean
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Navy bean Opinion
Net carbs 0.48g 13.05g Navy bean
Protein 17.27g 6.15g Tofu
Fats 8.72g 0.7g Tofu
Carbs 2.78g 13.05g Navy bean
Calories 144kcal 67kcal Tofu
Starch g g
Fructose g g
Sugar g g
Fiber 2.3g g Tofu
Calcium 683mg 15mg Tofu
Iron 2.66mg 1.93mg Tofu
Magnesium 58mg 101mg Navy bean
Phosphorus 190mg 100mg Tofu
Potassium 237mg 307mg Navy bean
Sodium 14mg 13mg Navy bean
Zinc 1.57mg 0.89mg Tofu
Copper 0.378mg 0.356mg Tofu
Vitamin A 166IU 4IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 18.8mg Navy bean
Vitamin B1 0.158mg 0.39mg Navy bean
Vitamin B2 0.102mg 0.215mg Navy bean
Vitamin B3 0.381mg 1.22mg Navy bean
Vitamin B5 0.133mg 0.825mg Navy bean
Vitamin B6 0.092mg 0.191mg Navy bean
Folate 29µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.235mg 0.064mg Tofu
Threonine 0.785mg 0.258mg Tofu
Isoleucine 0.849mg 0.273mg Tofu
Leucine 1.392mg 0.442mg Tofu
Lysine 0.883mg 0.35mg Tofu
Methionine 0.211mg 0.064mg Tofu
Phenylalanine 0.835mg 0.31mg Tofu
Valine 0.87mg 0.316mg Tofu
Histidine 0.431mg 0.172mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.085g Navy bean
Monounsaturated Fat 1.925g 0.052g Tofu
Polyunsaturated fat 4.921g 0.407g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Navy bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
35
Navy bean
Mineral Summary Score
77
Tofu
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
37%
Navy bean
Carbohydrates
3%
Tofu
13%
Navy bean
Fats
40%
Tofu
3%
Navy bean

Comparison summary

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 contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 1.176g)
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.