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  6. Tofu vs. Navy bean raw

Tofu vs. Navy bean raw — In-Depth Nutrition Comparison

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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

Tofu vs Navy bean 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.
Tofu
Tofu
6
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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%
~equal in Copper ~0.356mg
~equal in Sodium ~13mg

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
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 0.67% 0% 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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Navy bean raw 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
6% 13% 79%
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
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
16% 10% 75%
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%

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 bean raw - 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.