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  6. Soybean raw vs. Tofu

Soybean raw vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between Soybean raw and Tofu

  • Soybean raw is higher than Tofu in Copper, Iron, Folate, Phosphorus, Manganese, Vitamin B1, Vitamin B2, Magnesium, Potassium, and Zinc.
  • Soybean raw covers your daily Copper needs 163% more than Tofu.
  • Soybean raw contains 25 times more Folate than Tofu. While Soybean raw contains 375µg of Folate, Tofu contains only 15µg.

Food varieties used in this article are Soybeans, mature seeds, raw and Tofu, raw, regular, 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.
Soybean raw
Soybean raw
9
:
1
Tofu
Tofu
Contains more Iron +192.9%
Contains more Magnesium +833.3%
Contains more Phosphorus +625.8%
Contains more Potassium +1385.1%
Contains less Sodium -71.4%
Contains more Zinc +511.3%
Contains more Copper +759.1%
Contains more Manganese +316%
Contains more Selenium +100%
Contains more Calcium +26.4%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Iron +192.9%
Contains more Magnesium +833.3%
Contains more Phosphorus +625.8%
Contains more Potassium +1385.1%
Contains less Sodium -71.4%
Contains more Zinc +511.3%
Contains more Copper +759.1%
Contains more Manganese +316%
Contains more Selenium +100%
Contains more Calcium +26.4%

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 raw
Soybean raw
9
:
1
Tofu
Tofu
Contains more Vitamin E +8400%
Contains more Vitamin C +5900%
Contains more Vitamin B1 +979%
Contains more Vitamin B2 +1573.1%
Contains more Vitamin B3 +732.3%
Contains more Vitamin B5 +1066.2%
Contains more Vitamin B6 +702.1%
Contains more Folate +2400%
Contains more Vitamin K +1858.3%
Contains more Vitamin A +286.4%
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 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +8400%
Contains more Vitamin C +5900%
Contains more Vitamin B1 +979%
Contains more Vitamin B2 +1573.1%
Contains more Vitamin B3 +732.3%
Contains more Vitamin B5 +1066.2%
Contains more Vitamin B6 +702.1%
Contains more Folate +2400%
Contains more Vitamin K +1858.3%
Contains more Vitamin A +286.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Tofu
Tofu
Contains more Protein +351.6%
Contains more Fats +317.2%
Contains more Carbs +1512.8%
Contains more Other +576.4%
Contains more Water +890%
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
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 +351.6%
Contains more Fats +317.2%
Contains more Carbs +1512.8%
Contains more Other +576.4%
Contains more Water +890%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +317%
Contains more Polyunsaturated fat +317%
Contains less Saturated Fat -76%
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: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +317%
Contains more Polyunsaturated fat +317%
Contains less Saturated Fat -76%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 1.57g Soybean raw
Protein 36.49g 8.08g Soybean raw
Fats 19.94g 4.78g Soybean raw
Carbs 30.16g 1.87g Soybean raw
Calories 446kcal 76kcal Soybean raw
Sugar 7.33g 0.62g Tofu
Fiber 9.3g 0.3g Soybean raw
Calcium 277mg 350mg Tofu
Iron 15.7mg 5.36mg Soybean raw
Magnesium 280mg 30mg Soybean raw
Phosphorus 704mg 97mg Soybean raw
Potassium 1797mg 121mg Soybean raw
Sodium 2mg 7mg Soybean raw
Zinc 4.89mg 0.8mg Soybean raw
Copper 1.658mg 0.193mg Soybean raw
Manganese 2.517mg 0.605mg Soybean raw
Selenium 17.8µg 8.9µg Soybean raw
Vitamin A 22IU 85IU Tofu
Vitamin A RAE 1µg Soybean raw
Vitamin E 0.85mg 0.01mg Soybean raw
Vitamin C 6mg 0.1mg Soybean raw
Vitamin B1 0.874mg 0.081mg Soybean raw
Vitamin B2 0.87mg 0.052mg Soybean raw
Vitamin B3 1.623mg 0.195mg Soybean raw
Vitamin B5 0.793mg 0.068mg Soybean raw
Vitamin B6 0.377mg 0.047mg Soybean raw
Folate 375µg 15µg Soybean raw
Vitamin K 47µg 2.4µg Soybean raw
Tryptophan 0.591mg 0.12mg Soybean raw
Threonine 1.766mg 0.402mg Soybean raw
Isoleucine 1.971mg 0.435mg Soybean raw
Leucine 3.309mg 0.713mg Soybean raw
Lysine 2.706mg 0.452mg Soybean raw
Methionine 0.547mg 0.108mg Soybean raw
Phenylalanine 2.122mg 0.428mg Soybean raw
Valine 2.029mg 0.446mg Soybean raw
Histidine 1.097mg 0.221mg Soybean raw
Saturated Fat 2.884g 0.691g Tofu
Monounsaturated Fat 4.404g 1.056g Soybean raw
Polyunsaturated fat 11.255g 2.699g 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 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
85%
Soybean raw
6%
Tofu
Minerals Daily Need Coverage Score
244%
Soybean raw
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.71g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.193g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 5mg)
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

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/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.