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  6. Soy sauce vs. Tofu

Soy sauce vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between soy sauce and tofu

  • Soy sauce has more manganese, vitamin B3, magnesium, phosphorus, and potassium; however, tofu is richer in iron, calcium, copper, and selenium.
  • Soy sauce covers your daily sodium needs 239% more than tofu.
  • Tofu has 11 times less vitamin B3 than soy sauce. Soy sauce has 2.196mg of vitamin B3, while tofu has 0.195mg.
  • Tofu contains less sodium.

Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Tofu, raw, regular, prepared with calcium sulfate.

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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +146.7%
Contains more PotassiumPotassium +259.5%
Contains more PhosphorusPhosphorus +71.1%
Contains more ManganeseManganese +68.3%
Contains more CalciumCalcium +960.6%
Contains more IronIron +269.7%
Contains more CopperCopper +348.8%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +1680%
~equal in Zinc ~0.8mg

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
5
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin B2Vitamin B2 +217.3%
Contains more Vitamin B3Vitamin B3 +1026.2%
Contains more Vitamin B5Vitamin B5 +336.8%
Contains more Vitamin B6Vitamin B6 +214.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +145.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +57.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Soy sauce Tofu DV% diff.
Sodium 5493mg 7mg 239%
Iron 1.45mg 5.36mg 49%
Calcium 33mg 350mg 32%
Manganese 1.018mg 0.605mg 18%
Copper 0.043mg 0.193mg 17%
Polyunsaturated fat 0.263g 2.699g 16%
Selenium 0.5µg 8.9µg 15%
Vitamin B3 2.196mg 0.195mg 13%
Magnesium 74mg 30mg 10%
Phosphorus 166mg 97mg 10%
Vitamin B2 0.165mg 0.052mg 9%
Potassium 435mg 121mg 9%
Vitamin B6 0.148mg 0.047mg 8%
Fats 0.57g 4.78g 6%
Vitamin B5 0.297mg 0.068mg 5%
Vitamin B1 0.033mg 0.081mg 4%
Saturated fat 0.073g 0.691g 3%
Vitamin K 0µg 2.4µg 2%
Fiber 0.8g 0.3g 2%
Monounsaturated fat 0.088g 1.056g 2%
Choline 18.3mg 28.8mg 2%
Calories 53kcal 76kcal 1%
Zinc 0.87mg 0.8mg 1%
Carbs 4.93g 1.87g 1%
Protein 8.14g 8.08g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 4.13g 1.57g N/A
Sugar 0.4g 0.62g N/A
Vitamin E 0mg 0.01mg 0%
Folate 14µg 15µg 0%
Tryptophan 0.096mg 0.12mg 0%
Threonine 0.271mg 0.402mg 0%
Isoleucine 0.318mg 0.435mg 0%
Leucine 0.537mg 0.713mg 0%
Lysine 0.381mg 0.452mg 0%
Methionine 0.097mg 0.108mg 0%
Phenylalanine 0.353mg 0.428mg 0%
Valine 0.332mg 0.446mg 0%
Histidine 0.174mg 0.221mg 0%

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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +163.6%
Contains more OtherOther +2012.5%
Contains more FatsFats +738.6%
Contains more WaterWater +18.8%
~equal in Protein ~8.08g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -89.4%
Contains more Mono. FatMonounsaturated fat +1100%
Contains more Poly. FatPolyunsaturated fat +926.2%

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/172476/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.