Tofu yogurt vs. Navy beans — In-Depth Nutrition Comparison
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The main differences between tofu yogurt and navy beans
- Tofu yogurt is richer in selenium, yet navy beans are richer in fiber, folate, iron, phosphorus, copper, vitamin B1, potassium, vitamin B6, and zinc.
- Daily need coverage for fiber for navy beans is 41% higher.
- Tofu yogurt contains 4 times more selenium than navy beans. Tofu yogurt contains 13µg of selenium, while navy beans contain 2.9µg.
Food types used in this article are Tofu yogurt and Beans, navy, mature seeds, cooked, boiled, without salt.
Infographic
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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.
| Contains more CalciumCalcium | +71% |
| Contains more SeleniumSelenium | +348.3% |
| Contains more MagnesiumMagnesium | +32.5% |
| Contains more PotassiumPotassium | +727.7% |
| Contains more IronIron | +122.6% |
| Contains more CopperCopper | +180% |
| Contains more ZincZinc | +232.3% |
| Contains more PhosphorusPhosphorus | +278.9% |
| Contains less SodiumSodium | -100% |
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 | +177.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3000% |
| Contains more Vitamin KVitamin K | +483.3% |
| Contains more Vitamin B1Vitamin B1 | +295% |
| Contains more Vitamin B2Vitamin B2 | +230% |
| Contains more Vitamin B3Vitamin B3 | +170.4% |
| Contains more Vitamin B6Vitamin B6 | +590% |
| Contains more FolateFolate | +2233.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.5 g
Fats:
1.8 g
Carbs:
15.96 g
Water:
77.5 g
Other:
1.24 g
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
| Contains more FatsFats | +190.3% |
| Contains more WaterWater | +21.5% |
| Contains more ProteinProtein | +135.1% |
| Contains more CarbsCarbs | +63.2% |
~equal in
Other
~1.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.4 g
Polyunsaturated fat:
Poly. Fat
1.017 g
Saturated fat:
Sat. Fat
0.098 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
| Contains more Mono. FatMonounsaturated fat | +181.7% |
| Contains more Poly. FatPolyunsaturated fat | +107.6% |
| Contains less Sat. FatSaturated fat | -62.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 0.2g | 10.5g | 41% |
| Folate | 6µg | 140µg | 34% |
| Manganese | 0.527mg | 23% | |
| Selenium | 13µg | 2.9µg | 18% |
| Iron | 1.06mg | 2.36mg | 16% |
| Phosphorus | 38mg | 144mg | 15% |
| Copper | 0.075mg | 0.21mg | 15% |
| Vitamin B1 | 0.06mg | 0.237mg | 15% |
| Potassium | 47mg | 389mg | 10% |
| Protein | 3.5g | 8.23g | 9% |
| Vitamin B6 | 0.02mg | 0.138mg | 9% |
| Zinc | 0.31mg | 1.03mg | 7% |
| Starch | 15.4g | 6% | |
| Calcium | 118mg | 69mg | 5% |
| Vitamin B5 | 0.266mg | 5% | |
| Vitamin B2 | 0.02mg | 0.066mg | 4% |
| Polyunsaturated fat | 1.017g | 0.49g | 4% |
| Magnesium | 40mg | 53mg | 3% |
| Carbs | 15.96g | 26.05g | 3% |
| Vitamin B3 | 0.24mg | 0.649mg | 3% |
| Vitamin K | 3.5µg | 0.6µg | 2% |
| Calories | 94kcal | 140kcal | 2% |
| Vitamin E | 0.31mg | 0.01mg | 2% |
| Sodium | 35mg | 0mg | 2% |
| Vitamin C | 2.5mg | 0.9mg | 2% |
| Fats | 1.8g | 0.62g | 2% |
| Choline | 48.4mg | 44.7mg | 1% |
| Saturated fat | 0.259g | 0.098g | 1% |
| Monounsaturated fat | 0.4g | 0.142g | 1% |
| Net carbs | 15.76g | 15.55g | N/A |
| Sugar | 1.24g | 0.37g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.387mg | 0% | |
| Leucine | 0.7mg | 0% | |
| Lysine | 0.52mg | 0% | |
| Methionine | 0.111mg | 0% | |
| Phenylalanine | 0.471mg | 0% | |
| Valine | 0.504mg | 0% | |
| Histidine | 0.206mg | 0% | |
| Omega-3 - ALA | 0.177g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
21%
Minerals Daily Need Coverage Score
23%
43%
Comparison summary
Which food is lower in glycemic index?
Tofu yogurt is lower in glycemic index (difference - 39)
Which food is cheaper?
Tofu yogurt is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Navy beans is lower in Saturated fat (difference - 0.161g)
Which food is richer in minerals?
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.