Soy sauce vs. Tofu — In-Depth Nutrition Comparison
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How are soy sauce and tofu different?
- Soy sauce is higher in vitamin B3; however, tofu is richer in calcium, copper, selenium, iron, vitamin B1, manganese, zinc, and fiber.
- Daily need coverage for sodium for soy sauce is 238% higher.
- Soy sauce contains 6 times more vitamin B3 than tofu. While soy sauce contains 2.196mg of vitamin B3, tofu contains only 0.381mg.
- Tofu has less sodium.
Soy sauce made from soy and wheat (shoyu) and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.
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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 MagnesiumMagnesium | +27.6% |
| Contains more PotassiumPotassium | +83.5% |
| Contains more CalciumCalcium | +1969.7% |
| Contains more IronIron | +83.4% |
| Contains more CopperCopper | +779.1% |
| Contains more ZincZinc | +80.5% |
| Contains more PhosphorusPhosphorus | +14.5% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +16% |
| Contains more SeleniumSelenium | +3380% |
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 B2Vitamin B2 | +61.8% |
| Contains more Vitamin B3Vitamin B3 | +476.4% |
| Contains more Vitamin B5Vitamin B5 | +123.3% |
| Contains more Vitamin B6Vitamin B6 | +60.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +378.8% |
| Contains more FolateFolate | +107.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +77.3% |
| Contains more OtherOther | +986.4% |
| Contains more ProteinProtein | +112.2% |
| Contains more FatsFats | +1429.8% |
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.2% |
| Contains more Mono. FatMonounsaturated fat | +2087.5% |
| Contains more Poly. FatPolyunsaturated fat | +1771.1% |
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 Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 5493mg | 14mg | 238% |
| Calcium | 33mg | 683mg | 65% |
| Copper | 0.043mg | 0.378mg | 37% |
| Polyunsaturated fat | 0.263g | 4.921g | 31% |
| Selenium | 0.5µg | 17.4µg | 31% |
| Protein | 8.14g | 17.27g | 18% |
| Iron | 1.45mg | 2.66mg | 15% |
| Fats | 0.57g | 8.72g | 13% |
| Vitamin B3 | 2.196mg | 0.381mg | 11% |
| Vitamin B1 | 0.033mg | 0.158mg | 10% |
| Manganese | 1.018mg | 1.181mg | 7% |
| Fiber | 0.8g | 2.3g | 6% |
| Zinc | 0.87mg | 1.57mg | 6% |
| Potassium | 435mg | 237mg | 6% |
| Vitamin B2 | 0.165mg | 0.102mg | 5% |
| Saturated fat | 0.073g | 1.261g | 5% |
| Monounsaturated fat | 0.088g | 1.925g | 5% |
| Calories | 53kcal | 144kcal | 5% |
| Magnesium | 74mg | 58mg | 4% |
| Vitamin B6 | 0.148mg | 0.092mg | 4% |
| Folate | 14µg | 29µg | 4% |
| Phosphorus | 166mg | 190mg | 3% |
| Vitamin B5 | 0.297mg | 0.133mg | 3% |
| Choline | 18.3mg | 3% | |
| Carbs | 4.93g | 2.78g | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 4.13g | 0.48g | N/A |
| Sugar | 0.4g | N/A | |
| Tryptophan | 0.096mg | 0.235mg | 0% |
| Threonine | 0.271mg | 0.785mg | 0% |
| Isoleucine | 0.318mg | 0.849mg | 0% |
| Leucine | 0.537mg | 1.392mg | 0% |
| Lysine | 0.381mg | 0.883mg | 0% |
| Methionine | 0.097mg | 0.211mg | 0% |
| Phenylalanine | 0.353mg | 0.835mg | 0% |
| Valine | 0.332mg | 0.87mg | 0% |
| Histidine | 0.174mg | 0.431mg | 0% |
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 | Equal | |
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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
12%
9%
Minerals Daily Need Coverage Score
112%
87%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 5479mg)
Which food is cheaper?
Tofu is cheaper (difference - $3.4)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 1.188g)
Which food is richer in vitamins?
Soy sauce is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (15)