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  6. Soybean meal vs. Tofu

Soybean meal vs. Tofu — In-Depth Nutrition Comparison

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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.
  • Soybean meal has a higher glycemic index (68) than tofu (15).

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.
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
Tofu
2
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 +920%
Contains more PotassiumPotassium +1957.9%
Contains more IronIron +155.6%
Contains more CopperCopper +936.3%
Contains more ZincZinc +532.5%
Contains more PhosphorusPhosphorus +622.7%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +528.1%
Contains more CalciumCalcium +43.4%
Contains more SeleniumSelenium +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.
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
Tofu
4
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +753.1%
Contains more Vitamin B2Vitamin B2 +382.7%
Contains more Vitamin B3Vitamin B3 +1226.7%
Contains more Vitamin B5Vitamin B5 +2805.9%
Contains more Vitamin B6Vitamin B6 +1110.6%
Contains more FolateFolate +1920%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean meal Tofu DV% diff.
Copper 2mg 0.193mg 201%
Manganese 3.8mg 0.605mg 139%
Iron 13.7mg 5.36mg 104%
Phosphorus 701mg 97mg 86%
Protein 49.2g 8.08g 82%
Folate 303µg 15µg 72%
Potassium 2490mg 121mg 70%
Magnesium 306mg 30mg 66%
Vitamin B1 0.691mg 0.081mg 51%
Vitamin B6 0.569mg 0.047mg 40%
Zinc 5.06mg 0.8mg 39%
Vitamin B5 1.976mg 0.068mg 38%
Vitamin B3 2.587mg 0.195mg 15%
Vitamin B2 0.251mg 0.052mg 15%
Calories 337kcal 76kcal 13%
Calcium 244mg 350mg 11%
Polyunsaturated fat 1.045g 2.699g 11%
Carbs 35.89g 1.87g 11%
Selenium 3.3µg 8.9µg 10%
Choline 28.8mg 5%
Fats 2.39g 4.78g 4%
Saturated fat 0.268g 0.691g 2%
Vitamin K 2.4µg 2%
Monounsaturated fat 0.409g 1.056g 2%
Fiber 0.3g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 35.89g 1.57g N/A
Sugar 0.62g N/A
Sodium 3mg 7mg 0%
Vitamin A 2µg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.653mg 0.12mg 0%
Threonine 1.952mg 0.402mg 0%
Isoleucine 2.18mg 0.435mg 0%
Leucine 3.66mg 0.713mg 0%
Lysine 2.991mg 0.452mg 0%
Methionine 0.606mg 0.108mg 0%
Phenylalanine 2.346mg 0.428mg 0%
Valine 2.243mg 0.446mg 0%
Histidine 1.212mg 0.221mg 0%

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
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 ProteinProtein +508.9%
Contains more CarbsCarbs +1819.3%
Contains more OtherOther +675%
Contains more FatsFats +100%
Contains more WaterWater +1118.3%

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
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 -61.2%
Contains more Mono. FatMonounsaturated fat +158.2%
Contains more Poly. FatPolyunsaturated fat +158.3%

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.