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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
