Tofu vs. Great northern beans — In-Depth Nutrition Comparison

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Differences between tofu and great northern beans

Tofu has more calcium, manganese, selenium, copper, iron, and zinc, while great northern beans has more fiber and folate.
Tofu's daily need coverage for calcium is 62% higher.
Great northern beans contains 9 times less saturated fat than tofu. Tofu contains 1.261g of saturated fat, while great northern beans contains 0.14g.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Beans, great northern, mature seeds, cooked, boiled, without salt.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Tofu

Great northern beans

Contains more MagnesiumMagnesium	+16%
Contains more CalciumCalcium	+904.4%
Contains more IronIron	+24.9%
Contains more CopperCopper	+53%
Contains more ZincZinc	+78.4%
Contains more PhosphorusPhosphorus	+15.2%
Contains more ManganeseManganese	+128%
Contains more SeleniumSelenium	+324.4%

Contains more PotassiumPotassium	+65%
Contains less SodiumSodium	-85.7%

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

Great northern beans

Contains more Vitamin B2Vitamin B2

+72.9%

Contains more Vitamin CVitamin C	+550%
Contains more Vitamin B3Vitamin B3	+78.7%
Contains more Vitamin B5Vitamin B5	+100%
Contains more Vitamin B6Vitamin B6	+27.2%
Contains more FolateFolate	+251.7%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.158mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	68mg	62%
Polyunsaturated fat	4.921g	0.187g	32%
Manganese	1.181mg	0.518mg	29%
Selenium	17.4µg	4.1µg	24%
Fiber	2.3g	7g	19%
Folate	29µg	102µg	18%
Protein	17.27g	8.33g	18%
Copper	0.378mg	0.247mg	15%
Fats	8.72g	0.45g	13%
Iron	2.66mg	2.13mg	7%
Zinc	1.57mg	0.88mg	6%
Carbs	2.78g	21.09g	6%
Saturated fat	1.261g	0.14g	5%
Monounsaturated fat	1.925g	0.021g	5%
Potassium	237mg	391mg	5%
Phosphorus	190mg	165mg	4%
Vitamin B2	0.102mg	0.059mg	3%
Vitamin B5	0.133mg	0.266mg	3%
Magnesium	58mg	50mg	2%
Vitamin B3	0.381mg	0.681mg	2%
Vitamin B6	0.092mg	0.117mg	2%
Sodium	14mg	2mg	1%
Vitamin C	0.2mg	1.3mg	1%
Calories	144kcal	118kcal	1%
Net carbs	0.48g	14.09g	N/A
Vitamin B1	0.158mg	0.158mg	0%
Tryptophan	0.235mg	0.099mg	0%
Threonine	0.785mg	0.351mg	0%
Isoleucine	0.849mg	0.368mg	0%
Leucine	1.392mg	0.665mg	0%
Lysine	0.883mg	0.572mg	0%
Methionine	0.211mg	0.125mg	0%
Phenylalanine	0.835mg	0.451mg	0%
Valine	0.87mg	0.436mg	0%
Histidine	0.431mg	0.232mg	0%