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  6. Tofu yogurt vs. Navy beans

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

Tofu yogurt vs Navy 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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.
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~44.7mg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Navy beans 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
8% 26% 64%
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
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
13% 19% 67%
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%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients
  2. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.