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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.

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
7
:
3
Navy bean raw
Navy bean raw
Contains more Calcium +4453.3%
Contains more Iron +37.8%
Contains more Phosphorus +90%
Contains more Zinc +76.4%
Contains more Manganese +189.5%
Contains more Selenium +2800%
Contains more Magnesium +74.1%
Contains more Potassium +29.5%
Equal in Sodium - 13
Equal in Copper - 0.356
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +4453.3%
Contains more Iron +37.8%
Contains more Phosphorus +90%
Contains more Zinc +76.4%
Contains more Manganese +189.5%
Contains more Selenium +2800%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
1
:
7
Navy bean raw
Navy bean raw
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%
Tofu
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%
Navy bean raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Navy bean raw
Navy bean raw
Contains more Protein +180.8%
Contains more Fats +1145.7%
Contains more Other +47.4%
Contains more Carbs +369.4%
Contains more Water +13.3%
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Navy bean raw
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 Protein +180.8%
Contains more Fats +1145.7%
Contains more Other +47.4%
Contains more Carbs +369.4%
Contains more Water +13.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +3601.9%
Contains more Polyunsaturated fat +1109.1%
Contains less Saturated Fat -93.3%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +3601.9%
Contains more Polyunsaturated fat +1109.1%
Contains less Saturated 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.
Tofu Navy bean raw
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 raw Opinion
Net carbs 0.48g 13.05g Navy bean raw
Protein 17.27g 6.15g Tofu
Fats 8.72g 0.7g Tofu
Carbs 2.78g 13.05g Navy bean raw
Calories 144kcal 67kcal Tofu
Fiber 2.3g Tofu
Calcium 683mg 15mg Tofu
Iron 2.66mg 1.93mg Tofu
Magnesium 58mg 101mg Navy bean raw
Phosphorus 190mg 100mg Tofu
Potassium 237mg 307mg Navy bean raw
Sodium 14mg 13mg Navy bean raw
Zinc 1.57mg 0.89mg Tofu
Copper 0.378mg 0.356mg Tofu
Manganese 1.181mg 0.408mg Tofu
Selenium 17.4µg 0.6µg Tofu
Vitamin A 166IU 4IU Tofu
Vitamin C 0.2mg 18.8mg Navy bean raw
Vitamin B1 0.158mg 0.39mg Navy bean raw
Vitamin B2 0.102mg 0.215mg Navy bean raw
Vitamin B3 0.381mg 1.22mg Navy bean raw
Vitamin B5 0.133mg 0.825mg Navy bean raw
Vitamin B6 0.092mg 0.191mg Navy bean raw
Folate 29µg 132µg Navy bean raw
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
Saturated Fat 1.261g 0.085g Navy bean raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
11%
Tofu
35%
Navy bean raw
Minerals Daily Need Coverage Score
87%
Tofu
42%
Navy bean raw

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

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.