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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.
  • The glycemic index of tofu is lower.

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
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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Tofu
2
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 +427.6%
Contains more PotassiumPotassium +950.6%
Contains more IronIron +415%
Contains more CopperCopper +429.1%
Contains more ZincZinc +222.3%
Contains more PhosphorusPhosphorus +268.9%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +221.8%
Contains more CalciumCalcium +179.9%
Contains more SeleniumSelenium +427.3%

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Tofu
1
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% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +337.3%
Contains more Vitamin B2Vitamin B2 +146.1%
Contains more Vitamin B3Vitamin B3 +579%
Contains more Vitamin B5Vitamin B5 +1385.7%
Contains more Vitamin B6Vitamin B6 +518.5%
Contains more FolateFolate +944.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
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 ProteinProtein +184.9%
Contains more CarbsCarbs +1191%
Contains more OtherOther +298.6%
Contains more FatsFats +264.9%
Contains more WaterWater +906.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
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 -78.7%
Contains more Mono. FatMonounsaturated fat +370.7%
Contains more Poly. FatPolyunsaturated fat +370.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Soybean meal Tofu DV% diff.
Copper 2mg 0.378mg 180%
Iron 13.7mg 2.66mg 138%
Manganese 3.8mg 1.181mg 114%
Phosphorus 701mg 190mg 73%
Folate 303µg 29µg 69%
Potassium 2490mg 237mg 66%
Protein 49.2g 17.27g 64%
Magnesium 306mg 58mg 59%
Vitamin B1 0.691mg 0.158mg 44%
Calcium 244mg 683mg 44%
Vitamin B5 1.976mg 0.133mg 37%
Vitamin B6 0.569mg 0.092mg 37%
Zinc 5.06mg 1.57mg 32%
Polyunsaturated fat 1.045g 4.921g 26%
Selenium 3.3µg 17.4µg 26%
Vitamin B3 2.587mg 0.381mg 14%
Carbs 35.89g 2.78g 11%
Vitamin B2 0.251mg 0.102mg 11%
Calories 337kcal 144kcal 10%
Fats 2.39g 8.72g 10%
Fiber 2.3g 9%
Saturated fat 0.268g 1.261g 5%
Monounsaturated fat 0.409g 1.925g 4%
Vitamin C 0mg 0.2mg 0%
Net carbs 35.89g 0.48g N/A
Sodium 3mg 14mg 0%
Vitamin A 2µg 0%
Tryptophan 0.653mg 0.235mg 0%
Threonine 1.952mg 0.785mg 0%
Isoleucine 2.18mg 0.849mg 0%
Leucine 3.66mg 1.392mg 0%
Lysine 2.991mg 0.883mg 0%
Methionine 0.606mg 0.211mg 0%
Phenylalanine 2.346mg 0.835mg 0%
Valine 2.243mg 0.87mg 0%
Histidine 1.212mg 0.431mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
58%
Soybean meal
9%
Tofu
Minerals Daily Need Coverage Score
264%
Soybean meal
87%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.