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Soybean vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.4)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 1)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.193g)
Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 6.71g)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Tofu
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Soybean Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
54
Soybean
4
Tofu
Mineral Summary Score
158
Soybean
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tofu
Contains more Iron +192.9%
Contains more Potassium +1385.1%
Contains more Magnesium +833.3%
Contains more Copper +759.1%
Contains more Zinc +511.3%
Contains more Phosphorus +625.8%
Contains less Sodium -71.4%
Contains more Calcium +26.4%
Contains more Iron +192.9%
Contains more Potassium +1385.1%
Contains more Magnesium +833.3%
Contains more Copper +759.1%
Contains more Zinc +511.3%
Contains more Phosphorus +625.8%
Contains less Sodium -71.4%
Contains more Calcium +26.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tofu
Contains more Vitamin C +5900%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +979%
Contains more Vitamin B2 +1573.1%
Contains more Vitamin B3 +732.3%
Contains more Vitamin B5 +1066.2%
Contains more Vitamin B6 +702.1%
Contains more Vitamin K +1858.3%
Contains more Vitamin A +286.4%
Contains more Vitamin C +5900%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +979%
Contains more Vitamin B2 +1573.1%
Contains more Vitamin B3 +732.3%
Contains more Vitamin B5 +1066.2%
Contains more Vitamin B6 +702.1%
Contains more Vitamin K +1858.3%
Contains more Vitamin A +286.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
219%
Soybean
48%
Tofu
Carbohydrates
30%
Soybean
2%
Tofu
Fats
92%
Soybean
22%
Tofu

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Soybean Tofu Opinion
Calories 446 76 Soybean
Protein 36.49 8.08 Soybean
Fats 19.94 4.78 Soybean
Vitamin C 6 0.1 Soybean
Carbs 30.16 1.87 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 5.36 Soybean
Calcium 277 350 Tofu
Potassium 1797 121 Soybean
Magnesium 280 30 Soybean
Sugars 7.33 0.62 Soybean
Fiber 9.3 0.3 Soybean
Copper 1.658 0.193 Soybean
Zinc 4.89 0.8 Soybean
Starch
Phosphorus 704 97 Soybean
Sodium 2 7 Soybean
Vitamin A 22 85 Tofu
Vitamin E 0.85 0.01 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.081 Soybean
Vitamin B2 0.87 0.052 Soybean
Vitamin B3 1.623 0.195 Soybean
Vitamin B5 0.793 0.068 Soybean
Vitamin B6 0.377 0.047 Soybean
Vitamin B12 0 0
Vitamin K 47 2.4 Soybean
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 2.884 0.691 Tofu
Monounsaturated Fat 4.404 1.056 Soybean
Polyunsaturated fat 11.255 2.699 Soybean
Tryptophan 0.591 0.12 Soybean
Threonine 1.766 0.402 Soybean
Isoleucine 1.971 0.435 Soybean
Leucine 3.309 0.713 Soybean
Lysine 2.706 0.452 Soybean
Methionine 0.547 0.108 Soybean
Phenylalanine 2.122 0.428 Soybean
Valine 2.029 0.446 Soybean
Histidine 1.097 0.221 Soybean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.