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Tofu vs Navy bean - In-Depth Nutrition Comparison

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Summary of differences between Tofu and Navy bean

  • Tofu has more Iron, Calcium, and Selenium, however Navy bean is higher in Folate, Vitamin B1, Vitamin C, Copper, Magnesium, Vitamin B5, and Vitamin B2.
  • Tofu covers your daily need of Iron 43% more than Navy bean.
  • Tofu has 23 times more Calcium than Navy bean. While Tofu has 350mg of Calcium, Navy bean has only 15mg.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Beans, navy, mature seeds, sprouted, raw.

Infographic

Tofu vs Navy bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
Contains more Iron +177.7%
Contains more Calcium +2233.3%
Contains less Sodium -46.2%
Contains more Potassium +153.7%
Contains more Magnesium +236.7%
Contains more Copper +84.5%
Contains more Zinc +11.3%
Equal in Phosphorus - 100
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Iron +177.7%
Contains more Calcium +2233.3%
Contains less Sodium -46.2%
Contains more Potassium +153.7%
Contains more Magnesium +236.7%
Contains more Copper +84.5%
Contains more Zinc +11.3%
Equal in Phosphorus - 100

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
3
:
Contains more Vitamin A +2025%
Contains more Vitamin C +18700%
Contains more Vitamin B1 +381.5%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +525.6%
Contains more Vitamin B5 +1113.2%
Contains more Vitamin B6 +306.4%
Contains more Folate +780%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin A +2025%
Contains more Vitamin C +18700%
Contains more Vitamin B1 +381.5%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +525.6%
Contains more Vitamin B5 +1113.2%
Contains more Vitamin B6 +306.4%
Contains more Folate +780%

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
6
Tofu
35
Navy bean
Mineral Summary Score
58
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
48%
Tofu
37%
Navy bean
Carbohydrates
2%
Tofu
13%
Navy bean
Fats
22%
Tofu
3%
Navy bean

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 Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 6mg)
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 lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.606g)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Tofu Navy bean Opinion
Calories 76 67 Tofu
Protein 8.08 6.15 Tofu
Fats 4.78 0.7 Tofu
Vitamin C 0.1 18.8 Navy bean
Carbs 1.87 13.05 Navy bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 1.93 Tofu
Calcium 350 15 Tofu
Potassium 121 307 Navy bean
Magnesium 30 101 Navy bean
Sugar 0.62 Navy bean
Fiber 0.3 Tofu
Copper 0.193 0.356 Navy bean
Zinc 0.8 0.89 Navy bean
Starch
Phosphorus 97 100 Navy bean
Sodium 7 13 Tofu
Vitamin A 85 4 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.39 Navy bean
Vitamin B2 0.052 0.215 Navy bean
Vitamin B3 0.195 1.22 Navy bean
Vitamin B5 0.068 0.825 Navy bean
Vitamin B6 0.047 0.191 Navy bean
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 15 132 Navy bean
Trans Fat 0 0
Saturated Fat 0.691 0.085 Navy bean
Monounsaturated Fat 1.056 0.052 Tofu
Polyunsaturated fat 2.699 0.407 Tofu
Tryptophan 0.12 0.064 Tofu
Threonine 0.402 0.258 Tofu
Isoleucine 0.435 0.273 Tofu
Leucine 0.713 0.442 Tofu
Lysine 0.452 0.35 Tofu
Methionine 0.108 0.064 Tofu
Phenylalanine 0.428 0.31 Tofu
Valine 0.446 0.316 Tofu
Histidine 0.221 0.172 Tofu
Fructose

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/172476/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.