Navy beans vs tofu: which is healthier?
They are about equally nutrient-dense: navy beans scores 68/100 and tofu 69/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Navy beans
140 kcal per 100 g. 1 cup cooked: 182 g
Tofu
78 kcal per 100 g. 1/2 cup: 126 g
Which to pick for your goal
- Fewer caloriesTofu140 vs 78 kcal per 100 g
- More proteinAbout even8.2 vs 9 g per 100 g
- More fiberNavy beans11 vs 0.9 g per 100 g
- Less sugarAbout even0.4 vs 0.6 g per 100 g
- More potassiumNavy beans389 vs 148 mg per 100 g
- Less saturated fatNavy beans<0.1 vs 0.8 g per 100 g
Nutrition side by side
| Nutrient | Navy beans, 100 g | Tofu, 100 g | Navy beans, 182 g | Tofu, 126 g |
|---|---|---|---|---|
| Calories | 140 kcal | 78 kcal | 255 kcal | 98 kcal |
| Protein | 8.2 g | 9 g | 15 g | 11 g |
| Carbohydrates | 26 g | 2.9 g | 47 g | 3.6 g |
| Sugars | 0.4 g | 0.6 g | 0.7 g | 0.8 g |
| Fiber | 11 g | 0.9 g | 19 g | 1.1 g |
| Fat | 0.6 g | 4.2 g | 1.1 g | 5.3 g |
| Saturated fat | <0.1 g | 0.8 g | 0.2 g | 1 g |
| Vitamin C | 0.9 mg | 0.2 mg | 1.6 mg | 0.3 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 389 mg | 148 mg | 708 mg | 186 mg |
| Iron | 2.4 mg | 1.6 mg | 4.3 mg | 2 mg |
| Calcium | 69 mg | 201 mg | 126 mg | 253 mg |
| Magnesium | 53 mg | 37 mg | 96 mg | 47 mg |
| Sodium | 0 mg | 12 mg | 0 mg | 15 mg |
Last updated . Scores use the HowHealthyIs Score method.