Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean meal
  5. Compare
  6. Soybean meal vs. Tofu

Soybean meal vs. Tofu — In-Depth Nutrition Comparison

Compare

What are the main differences between Soybean meal and Tofu?

  • Soybean meal has more Copper, Manganese, Iron, Phosphorus, Folate, Potassium, Magnesium, Vitamin B1, Vitamin B6, and Zinc than Tofu.
  • Soybean meal's daily need coverage for Copper is 201% higher.
  • Tofu has 21 times less Potassium than Soybean meal. Soybean meal has 2490mg of Potassium, while Tofu has 121mg.

We used Soy meal, defatted, raw and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

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.
Soybean meal
Soybean meal
8
:
2
Tofu
Tofu
Contains more Iron +155.6%
Contains more Magnesium +920%
Contains more Phosphorus +622.7%
Contains more Potassium +1957.9%
Contains less Sodium -57.1%
Contains more Zinc +532.5%
Contains more Copper +936.3%
Contains more Manganese +528.1%
Contains more Calcium +43.4%
Contains more Selenium +169.7%
Soybean meal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 74% 514% 219% 301% 220% 1% 138% 667% 496% 18%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Iron +155.6%
Contains more Magnesium +920%
Contains more Phosphorus +622.7%
Contains more Potassium +1957.9%
Contains less Sodium -57.1%
Contains more Zinc +532.5%
Contains more Copper +936.3%
Contains more Manganese +528.1%
Contains more Calcium +43.4%
Contains more Selenium +169.7%

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.
Soybean meal
Soybean meal
6
:
4
Tofu
Tofu
Contains more Vitamin B1 +753.1%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +1226.7%
Contains more Vitamin B5 +2805.9%
Contains more Vitamin B6 +1110.6%
Contains more Folate +1920%
Contains more Vitamin A +112.5%
Contains more Vitamin C +∞%
Soybean meal
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%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin B1 +753.1%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +1226.7%
Contains more Vitamin B5 +2805.9%
Contains more Vitamin B6 +1110.6%
Contains more Folate +1920%
Contains more Vitamin A +112.5%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean meal
Soybean meal
3
:
2
Tofu
Tofu
Contains more Protein +508.9%
Contains more Carbs +1819.3%
Contains more Other +675%
Contains more Fats +100%
Contains more Water +1118.3%
Soybean meal
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
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 Protein +508.9%
Contains more Carbs +1819.3%
Contains more Other +675%
Contains more Fats +100%
Contains more Water +1118.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean meal
Soybean meal
1
:
2
Tofu
Tofu
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +158.2%
Contains more Polyunsaturated fat +158.3%
Soybean meal
16% 24% 61%
Saturated Fat: 0.268 g
Monounsaturated Fat: 0.409 g
Polyunsaturated fat: 1.045 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +158.2%
Contains more Polyunsaturated fat +158.3%

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

All nutrients comparison - raw data values

Nutrient Soybean meal Tofu Opinion
Net carbs 35.89g 1.57g Soybean meal
Protein 49.2g 8.08g Soybean meal
Fats 2.39g 4.78g Tofu
Carbs 35.89g 1.87g Soybean meal
Calories 337kcal 76kcal Soybean meal
Sugar 0.62g Soybean meal
Fiber 0.3g Tofu
Calcium 244mg 350mg Tofu
Iron 13.7mg 5.36mg Soybean meal
Magnesium 306mg 30mg Soybean meal
Phosphorus 701mg 97mg Soybean meal
Potassium 2490mg 121mg Soybean meal
Sodium 3mg 7mg Soybean meal
Zinc 5.06mg 0.8mg Soybean meal
Copper 2mg 0.193mg Soybean meal
Manganese 3.8mg 0.605mg Soybean meal
Selenium 3.3µg 8.9µg Tofu
Vitamin A 40IU 85IU Tofu
Vitamin A RAE 2µg Soybean meal
Vitamin E 0.01mg Tofu
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.691mg 0.081mg Soybean meal
Vitamin B2 0.251mg 0.052mg Soybean meal
Vitamin B3 2.587mg 0.195mg Soybean meal
Vitamin B5 1.976mg 0.068mg Soybean meal
Vitamin B6 0.569mg 0.047mg Soybean meal
Folate 303µg 15µg Soybean meal
Vitamin K 2.4µg Tofu
Tryptophan 0.653mg 0.12mg Soybean meal
Threonine 1.952mg 0.402mg Soybean meal
Isoleucine 2.18mg 0.435mg Soybean meal
Leucine 3.66mg 0.713mg Soybean meal
Lysine 2.991mg 0.452mg Soybean meal
Methionine 0.606mg 0.108mg Soybean meal
Phenylalanine 2.346mg 0.428mg Soybean meal
Valine 2.243mg 0.446mg Soybean meal
Histidine 1.212mg 0.221mg Soybean meal
Saturated Fat 0.268g 0.691g Soybean meal
Monounsaturated Fat 0.409g 1.056g Tofu
Polyunsaturated fat 1.045g 2.699g 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

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
63%
Soybean meal
6%
Tofu
Minerals Daily Need Coverage Score
264%
Soybean meal
59%
Tofu

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 53)
Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 0.423g)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
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 ($)
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. 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/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.