Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Soy sauce
  5. Compare
  6. Soy sauce vs. Tofu

Soy sauce vs. Tofu — In-Depth Nutrition Comparison

Compare

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
6
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% 5.1% 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 AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

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%

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 Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Tofu Opinion
Calories 53kcal 76kcal Tofu
Protein 8.14g 8.08g Soy sauce
Fats 0.57g 4.78g Tofu
Vitamin C 0mg 0.1mg Tofu
Net carbs 4.13g 1.57g Soy sauce
Carbs 4.93g 1.87g Soy sauce
Magnesium 74mg 30mg Soy sauce
Calcium 33mg 350mg Tofu
Potassium 435mg 121mg Soy sauce
Iron 1.45mg 5.36mg Tofu
Sugar 0.4g 0.62g Soy sauce
Fiber 0.8g 0.3g Soy sauce
Copper 0.043mg 0.193mg Tofu
Zinc 0.87mg 0.8mg Soy sauce
Phosphorus 166mg 97mg Soy sauce
Sodium 5493mg 7mg Tofu
Vitamin A 0IU 85IU Tofu
Vitamin E 0mg 0.01mg Tofu
Manganese 1.018mg 0.605mg Soy sauce
Selenium 0.5µg 8.9µg Tofu
Vitamin B1 0.033mg 0.081mg Tofu
Vitamin B2 0.165mg 0.052mg Soy sauce
Vitamin B3 2.196mg 0.195mg Soy sauce
Vitamin B5 0.297mg 0.068mg Soy sauce
Vitamin B6 0.148mg 0.047mg Soy sauce
Vitamin K 0µg 2.4µg Tofu
Folate 14µg 15µg Tofu
Choline 18.3mg 28.8mg Tofu
Saturated Fat 0.073g 0.691g Soy sauce
Monounsaturated Fat 0.088g 1.056g Tofu
Polyunsaturated fat 0.263g 2.699g Tofu
Tryptophan 0.096mg 0.12mg Tofu
Threonine 0.271mg 0.402mg Tofu
Isoleucine 0.318mg 0.435mg Tofu
Leucine 0.537mg 0.713mg Tofu
Lysine 0.381mg 0.452mg Tofu
Methionine 0.097mg 0.108mg Tofu
Phenylalanine 0.353mg 0.428mg Tofu
Valine 0.332mg 0.446mg Tofu
Histidine 0.174mg 0.221mg 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

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
7%
Tofu
Minerals Daily Need Coverage Score
112%
Soy sauce
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 5486mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.4)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.618g)
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 minerals?
?
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.
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/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.