Tofu vs. Navy bean raw — In-Depth Nutrition Comparison
Compare
Important differences between tofu and navy bean raw
- Tofu has more calcium, manganese, selenium, phosphorus, and iron; however, navy bean raw 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 raw. Tofu has 17.4µg of selenium, while navy bean raw has 0.6µg.
- Navy bean raw has a higher glycemic index than tofu.
The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Beans, navy, mature seeds, sprouted, raw.
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.
| Contains more CalciumCalcium | +4453.3% |
| Contains more IronIron | +37.8% |
| Contains more ZincZinc | +76.4% |
| Contains more PhosphorusPhosphorus | +90% |
| Contains more ManganeseManganese | +189.5% |
| Contains more SeleniumSelenium | +2800% |
| Contains more MagnesiumMagnesium | +74.1% |
| Contains more PotassiumPotassium | +29.5% |
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 CVitamin C | +9300% |
| Contains more Vitamin B1Vitamin B1 | +146.8% |
| Contains more Vitamin B2Vitamin B2 | +110.8% |
| Contains more Vitamin B3Vitamin B3 | +220.2% |
| Contains more Vitamin B5Vitamin B5 | +520.3% |
| Contains more Vitamin B6Vitamin B6 | +107.6% |
| Contains more FolateFolate | +355.2% |
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:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more ProteinProtein | +180.8% |
| Contains more FatsFats | +1145.7% |
| Contains more OtherOther | +47.4% |
| Contains more CarbsCarbs | +369.4% |
| Contains more WaterWater | +13.3% |
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
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +3601.9% |
| Contains more Poly. FatPolyunsaturated fat | +1109.1% |
| Contains less Sat. FatSaturated fat | -93.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 683mg | 15mg | 67% |
| Manganese | 1.181mg | 0.408mg | 34% |
| Selenium | 17.4µg | 0.6µg | 31% |
| Polyunsaturated fat | 4.921g | 0.407g | 30% |
| Folate | 29µg | 132µg | 26% |
| Protein | 17.27g | 6.15g | 22% |
| Vitamin C | 0.2mg | 18.8mg | 21% |
| Vitamin B1 | 0.158mg | 0.39mg | 19% |
| Vitamin B5 | 0.133mg | 0.825mg | 14% |
| Phosphorus | 190mg | 100mg | 13% |
| Fats | 8.72g | 0.7g | 12% |
| Magnesium | 58mg | 101mg | 10% |
| Vitamin B2 | 0.102mg | 0.215mg | 9% |
| Fiber | 2.3g | 9% | |
| Iron | 2.66mg | 1.93mg | 9% |
| Vitamin B6 | 0.092mg | 0.191mg | 8% |
| Zinc | 1.57mg | 0.89mg | 6% |
| Saturated fat | 1.261g | 0.085g | 5% |
| Monounsaturated fat | 1.925g | 0.052g | 5% |
| Vitamin B3 | 0.381mg | 1.22mg | 5% |
| Calories | 144kcal | 67kcal | 4% |
| Carbs | 2.78g | 13.05g | 3% |
| Copper | 0.378mg | 0.356mg | 2% |
| Potassium | 237mg | 307mg | 2% |
| Net carbs | 0.48g | 13.05g | N/A |
| Sodium | 14mg | 13mg | 0% |
| Tryptophan | 0.235mg | 0.064mg | 0% |
| Threonine | 0.785mg | 0.258mg | 0% |
| Isoleucine | 0.849mg | 0.273mg | 0% |
| Leucine | 1.392mg | 0.442mg | 0% |
| Lysine | 0.883mg | 0.35mg | 0% |
| Methionine | 0.211mg | 0.064mg | 0% |
| Phenylalanine | 0.835mg | 0.31mg | 0% |
| Valine | 0.87mg | 0.316mg | 0% |
| Histidine | 0.431mg | 0.172mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
33%
Minerals Daily Need Coverage Score
87%
42%
Comparison summary
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 contains less Sodium?
Navy bean raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 1.176g)
Which food is richer in vitamins?
Navy bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)