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Soybean raw vs. Tofu — In-Depth Nutrition Comparison

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The main differences between soybean raw and tofu

  • Soybean raw is richer in iron, copper, folate, phosphorus, vitamin B1, vitamin B2, manganese, magnesium, and potassium, yet tofu is richer in calcium.
  • Daily need coverage for iron for soybean raw is 163% higher.
  • Soybean raw contains 13 times more folate than tofu. Soybean raw contains 375µg of folate, while tofu contains 29µg.

Food types used in this article are Soybeans, mature seeds, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Tofu
Tofu
1
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 +382.8%
Contains more PotassiumPotassium +658.2%
Contains more IronIron +490.2%
Contains more CopperCopper +338.6%
Contains more ZincZinc +211.5%
Contains more PhosphorusPhosphorus +270.5%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +113.1%
Contains more CalciumCalcium +146.6%
~equal in Selenium ~17.4µg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Tofu
Tofu
0
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 CVitamin C +2900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +453.2%
Contains more Vitamin B2Vitamin B2 +752.9%
Contains more Vitamin B3Vitamin B3 +326%
Contains more Vitamin B5Vitamin B5 +496.2%
Contains more Vitamin B6Vitamin B6 +309.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1193.1%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Tofu DV% diff.
Iron 15.7mg 2.66mg 163%
Copper 1.658mg 0.378mg 142%
Folate 375µg 29µg 87%
Phosphorus 704mg 190mg 73%
Vitamin B1 0.874mg 0.158mg 60%
Vitamin B2 0.87mg 0.102mg 59%
Manganese 2.517mg 1.181mg 58%
Magnesium 280mg 58mg 53%
Potassium 1797mg 237mg 46%
Polyunsaturated fat 11.255g 4.921g 42%
Calcium 277mg 683mg 41%
Vitamin K 47µg 39%
Protein 36.49g 17.27g 38%
Zinc 4.89mg 1.57mg 30%
Fiber 9.3g 2.3g 28%
Vitamin B6 0.377mg 0.092mg 22%
Choline 115.9mg 21%
Fats 19.94g 8.72g 17%
Calories 446kcal 144kcal 15%
Vitamin B5 0.793mg 0.133mg 13%
Carbs 30.16g 2.78g 9%
Vitamin B3 1.623mg 0.381mg 8%
Saturated fat 2.884g 1.261g 7%
Monounsaturated fat 4.404g 1.925g 6%
Vitamin C 6mg 0.2mg 6%
Vitamin E 0.85mg 6%
Selenium 17.8µg 17.4µg 1%
Sodium 2mg 14mg 1%
Net carbs 20.86g 0.48g N/A
Sugar 7.33g N/A
Vitamin A 1µg 0%
Tryptophan 0.591mg 0.235mg 0%
Threonine 1.766mg 0.785mg 0%
Isoleucine 1.971mg 0.849mg 0%
Leucine 3.309mg 1.392mg 0%
Lysine 2.706mg 0.883mg 0%
Methionine 0.547mg 0.211mg 0%
Phenylalanine 2.122mg 0.835mg 0%
Valine 2.029mg 0.87mg 0%
Histidine 1.097mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Tofu
Tofu
1
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 +111.3%
Contains more FatsFats +128.7%
Contains more CarbsCarbs +984.9%
Contains more OtherOther +247.9%
Contains more WaterWater +717.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Tofu
Tofu
1
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 more Mono. FatMonounsaturated fat +128.8%
Contains more Poly. FatPolyunsaturated fat +128.7%
Contains less Sat. FatSaturated fat -56.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.