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  6. Tofu vs. Great northern beans

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.

Infographic

Tofu vs Great northern beans 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
8
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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
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
Tofu
1
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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more ProteinProtein +107.3%
Contains more FatsFats +1837.8%
Contains more OtherOther +23.9%
Contains more CarbsCarbs +658.6%
~equal in Water ~69g

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +9066.7%
Contains more Poly. FatPolyunsaturated fat +2531.6%
Contains less Sat. FatSaturated fat -88.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Great northern beans
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Great northern beans 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Great northern beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Tofu
15%
Great northern beans
Minerals Daily Need Coverage Score
87%
Tofu
44%
Great northern beans

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Great northern beans
Great northern beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Great northern beans
Great northern beans is lower in Saturated fat (difference - 1.121g)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Great northern beans
Great northern beans 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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.