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  6. Soy sauce vs. Tofu

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 392 times more Sodium than tofu. While soy sauce contains 5493mg of Sodium, tofu contains only 14mg.
  • 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.

Infographic

Soy sauce vs Tofu 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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.
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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Tofu
Tofu
4
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +378.8%
Contains more FolateFolate +107.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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
17% 21% 62%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
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.
Soy sauce Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Tofu Opinion
Calories 53kcal 144kcal Tofu
Protein 8.14g 17.27g Tofu
Fats 0.57g 8.72g Tofu
Vitamin C 0mg 0.2mg Tofu
Net carbs 4.13g 0.48g Soy sauce
Carbs 4.93g 2.78g Soy sauce
Magnesium 74mg 58mg Soy sauce
Calcium 33mg 683mg Tofu
Potassium 435mg 237mg Soy sauce
Iron 1.45mg 2.66mg Tofu
Sugar 0.4g Tofu
Fiber 0.8g 2.3g Tofu
Copper 0.043mg 0.378mg Tofu
Zinc 0.87mg 1.57mg Tofu
Phosphorus 166mg 190mg Tofu
Sodium 5493mg 14mg Tofu
Vitamin A 0IU 166IU Tofu
Manganese 1.018mg 1.181mg Tofu
Selenium 0.5µg 17.4µg Tofu
Vitamin B1 0.033mg 0.158mg Tofu
Vitamin B2 0.165mg 0.102mg Soy sauce
Vitamin B3 2.196mg 0.381mg Soy sauce
Vitamin B5 0.297mg 0.133mg Soy sauce
Vitamin B6 0.148mg 0.092mg Soy sauce
Folate 14µg 29µg Tofu
Choline 18.3mg Soy sauce
Saturated Fat 0.073g 1.261g Soy sauce
Monounsaturated Fat 0.088g 1.925g Tofu
Polyunsaturated fat 0.263g 4.921g Tofu
Tryptophan 0.096mg 0.235mg Tofu
Threonine 0.271mg 0.785mg Tofu
Isoleucine 0.318mg 0.849mg Tofu
Leucine 0.537mg 1.392mg Tofu
Lysine 0.381mg 0.883mg Tofu
Methionine 0.097mg 0.211mg Tofu
Phenylalanine 0.353mg 0.835mg Tofu
Valine 0.332mg 0.87mg Tofu
Histidine 0.174mg 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Soy sauce
10%
Tofu
Minerals Daily Need Coverage Score
112%
Soy sauce
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 5479mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 1.188g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is richer in vitamins?
?
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.

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.