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Soybean meal vs Tofu - In-Depth Nutrition Comparison

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A recap on differences between Soybean meal and Tofu

  • Soybean meal is higher in Copper, Iron, Manganese, Phosphorus, Folate, Potassium, Magnesium, Vitamin B1, and Vitamin B5, yet Tofu is higher in Calcium.
  • Soybean meal covers your daily Copper needs 180% more than Tofu.
  • Soybean meal contains 15 times more Vitamin B5 than Tofu. While Soybean meal contains 1.976mg of Vitamin B5, Tofu contains only 0.133mg.

Food varieties used in this article are Soy meal, defatted, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Soybean meal vs Tofu infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +415%
Contains more Magnesium +427.6%
Contains more Phosphorus +268.9%
Contains more Potassium +950.6%
Contains less Sodium -78.6%
Contains more Zinc +222.3%
Contains more Copper +429.1%
Contains more Calcium +179.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 74% 514% 219% 301% 220% 1% 138% 667%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +415%
Contains more Magnesium +427.6%
Contains more Phosphorus +268.9%
Contains more Potassium +950.6%
Contains less Sodium -78.6%
Contains more Zinc +222.3%
Contains more Copper +429.1%
Contains more Calcium +179.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tofu
Contains more Vitamin B1 +337.3%
Contains more Vitamin B2 +146.1%
Contains more Vitamin B3 +579%
Contains more Vitamin B5 +1385.7%
Contains more Vitamin B6 +518.5%
Contains more Folate +944.8%
Contains more Vitamin A +315%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +337.3%
Contains more Vitamin B2 +146.1%
Contains more Vitamin B3 +579%
Contains more Vitamin B5 +1385.7%
Contains more Vitamin B6 +518.5%
Contains more Folate +944.8%
Contains more Vitamin A +315%
Contains more Vitamin C +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean meal Tofu
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Soybean meal Tofu Opinion
Net carbs 35.89g 0.48g Soybean meal
Protein 49.2g 17.27g Soybean meal
Fats 2.39g 8.72g Tofu
Carbs 35.89g 2.78g Soybean meal
Calories 337kcal 144kcal Soybean meal
Starch g g
Fructose g g
Sugar g g
Fiber g 2.3g Tofu
Calcium 244mg 683mg Tofu
Iron 13.7mg 2.66mg Soybean meal
Magnesium 306mg 58mg Soybean meal
Phosphorus 701mg 190mg Soybean meal
Potassium 2490mg 237mg Soybean meal
Sodium 3mg 14mg Soybean meal
Zinc 5.06mg 1.57mg Soybean meal
Copper 2mg 0.378mg Soybean meal
Vitamin A 40IU 166IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.691mg 0.158mg Soybean meal
Vitamin B2 0.251mg 0.102mg Soybean meal
Vitamin B3 2.587mg 0.381mg Soybean meal
Vitamin B5 1.976mg 0.133mg Soybean meal
Vitamin B6 0.569mg 0.092mg Soybean meal
Folate 303µg 29µg Soybean meal
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.653mg 0.235mg Soybean meal
Threonine 1.952mg 0.785mg Soybean meal
Isoleucine 2.18mg 0.849mg Soybean meal
Leucine 3.66mg 1.392mg Soybean meal
Lysine 2.991mg 0.883mg Soybean meal
Methionine 0.606mg 0.211mg Soybean meal
Phenylalanine 2.346mg 0.835mg Soybean meal
Valine 2.243mg 0.87mg Soybean meal
Histidine 1.212mg 0.431mg Soybean meal
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.268g 1.261g Soybean meal
Monounsaturated Fat 0.409g 1.925g Tofu
Polyunsaturated fat 1.045g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Soybean meal
11
Tofu
Mineral Summary Score
266
Soybean meal
77
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
295%
Soybean meal
104%
Tofu
Carbohydrates
36%
Soybean meal
3%
Tofu
Fats
11%
Soybean meal
40%
Tofu

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 53)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 0.993g)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.