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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 from 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
7
:
1
Tofu
Tofu
Contains more Iron +490.2%
Contains more Magnesium +382.8%
Contains more Phosphorus +270.5%
Contains more Potassium +658.2%
Contains less Sodium -85.7%
Contains more Zinc +211.5%
Contains more Copper +338.6%
Contains more Calcium +146.6%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +490.2%
Contains more Magnesium +382.8%
Contains more Phosphorus +270.5%
Contains more Potassium +658.2%
Contains less Sodium -85.7%
Contains more Zinc +211.5%
Contains more Copper +338.6%
Contains more Calcium +146.6%

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
Soybean raw
Soybean raw
9
:
1
Tofu
Tofu
Contains more Vitamin C +2900%
Contains more Vitamin B1 +453.2%
Contains more Vitamin B2 +752.9%
Contains more Vitamin B3 +326%
Contains more Vitamin B5 +496.2%
Contains more Vitamin B6 +309.8%
Contains more Folate +1193.1%
Contains more Vitamin A +654.5%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Tofu
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 C +2900%
Contains more Vitamin B1 +453.2%
Contains more Vitamin B2 +752.9%
Contains more Vitamin B3 +326%
Contains more Vitamin B5 +496.2%
Contains more Vitamin B6 +309.8%
Contains more Folate +1193.1%
Contains more Vitamin A +654.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Tofu
Tofu
Contains more Protein +111.3%
Contains more Fats +128.7%
Contains more Carbs +984.9%
Contains more Other +247.9%
Contains more Water +717.7%
Soybean raw
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
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 Protein +111.3%
Contains more Fats +128.7%
Contains more Carbs +984.9%
Contains more Other +247.9%
Contains more Water +717.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +128.8%
Contains more Polyunsaturated fat +128.7%
Contains less Saturated Fat -56.3%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +128.8%
Contains more Polyunsaturated fat +128.7%
Contains less Saturated Fat -56.3%

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 raw Tofu
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Tofu Opinion
Net carbs 20.86g 0.48g Soybean raw
Protein 36.49g 17.27g Soybean raw
Fats 19.94g 8.72g Soybean raw
Carbs 30.16g 2.78g Soybean raw
Calories 446kcal 144kcal Soybean raw
Sugar 7.33g Tofu
Fiber 9.3g 2.3g Soybean raw
Calcium 277mg 683mg Tofu
Iron 15.7mg 2.66mg Soybean raw
Magnesium 280mg 58mg Soybean raw
Phosphorus 704mg 190mg Soybean raw
Potassium 1797mg 237mg Soybean raw
Sodium 2mg 14mg Soybean raw
Zinc 4.89mg 1.57mg Soybean raw
Copper 1.658mg 0.378mg Soybean raw
Vitamin A 22IU 166IU Tofu
Vitamin A RAE 1µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 0.2mg Soybean raw
Vitamin B1 0.874mg 0.158mg Soybean raw
Vitamin B2 0.87mg 0.102mg Soybean raw
Vitamin B3 1.623mg 0.381mg Soybean raw
Vitamin B5 0.793mg 0.133mg Soybean raw
Vitamin B6 0.377mg 0.092mg Soybean raw
Folate 375µg 29µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.235mg Soybean raw
Threonine 1.766mg 0.785mg Soybean raw
Isoleucine 1.971mg 0.849mg Soybean raw
Leucine 3.309mg 1.392mg Soybean raw
Lysine 2.706mg 0.883mg Soybean raw
Methionine 0.547mg 0.211mg Soybean raw
Phenylalanine 2.122mg 0.835mg Soybean raw
Valine 2.029mg 0.87mg Soybean raw
Histidine 1.097mg 0.431mg Soybean raw
Saturated Fat 2.884g 1.261g Tofu
Monounsaturated Fat 4.404g 1.925g Soybean raw
Polyunsaturated fat 11.255g 4.921g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
11%
Tofu
Minerals Daily Need Coverage Score
252%
Soybean raw
77%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.623g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 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.