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Soybean vs Tofu - In-Depth Nutrition Comparison

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A recap on differences between Soybean and Tofu

  • Soybean is higher than Tofu in Copper, Iron, Folate, Phosphorus, Manganese, Vitamin B1, Vitamin B2, Magnesium, Potassium and Zinc.
  • Soybean covers your daily Copper needs 163% more than Tofu.
  • Soybean contains 25 times more Folate than Tofu. While Soybean 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 vs Tofu infographic
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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
:
1
Tofu
Contains more Iron +192.9%
Contains more Potassium +1385.1%
Contains more Magnesium +833.3%
Contains more Copper +759.1%
Contains more Zinc +511.3%
Contains more Phosphorus +625.8%
Contains less Sodium -71.4%
Contains more Calcium +26.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Iron +192.9%
Contains more Potassium +1385.1%
Contains more Magnesium +833.3%
Contains more Copper +759.1%
Contains more Zinc +511.3%
Contains more Phosphorus +625.8%
Contains less Sodium -71.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tofu
Contains more Vitamin C +5900%
Contains more Vitamin E +8400%
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 Vitamin K +1858.3%
Contains more Folate +2400%
Contains more Vitamin A +286.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin C +5900%
Contains more Vitamin E +8400%
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 Vitamin K +1858.3%
Contains more Folate +2400%
Contains more Vitamin A +286.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
85
Soybean
6
Tofu
Mineral Summary Score
252
Soybean
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
219%
Soybean
48%
Tofu
Carbohydrates
30%
Soybean
2%
Tofu
Fats
92%
Soybean
22%
Tofu

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Tofu
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Soybean Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (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
Soybean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Soybean Tofu Opinion
Calories 446 76 Soybean
Protein 36.49 8.08 Soybean
Fats 19.94 4.78 Soybean
Vitamin C 6 0.1 Soybean
Carbs 30.16 1.87 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 5.36 Soybean
Calcium 277 350 Tofu
Potassium 1797 121 Soybean
Magnesium 280 30 Soybean
Sugars 7.33 0.62 Tofu
Fiber 9.3 0.3 Soybean
Copper 1.658 0.193 Soybean
Zinc 4.89 0.8 Soybean
Starch
Phosphorus 704 97 Soybean
Sodium 2 7 Soybean
Vitamin A 22 85 Tofu
Vitamin E 0.85 0.01 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.081 Soybean
Vitamin B2 0.87 0.052 Soybean
Vitamin B3 1.623 0.195 Soybean
Vitamin B5 0.793 0.068 Soybean
Vitamin B6 0.377 0.047 Soybean
Vitamin B12 0 0
Vitamin K 47 2.4 Soybean
Folate 375 15 Soybean
Trans Fat 0 0
Saturated Fat 2.884 0.691 Tofu
Monounsaturated Fat 4.404 1.056 Soybean
Polyunsaturated fat 11.255 2.699 Soybean
Tryptophan 0.591 0.12 Soybean
Threonine 1.766 0.402 Soybean
Isoleucine 1.971 0.435 Soybean
Leucine 3.309 0.713 Soybean
Lysine 2.706 0.452 Soybean
Methionine 0.547 0.108 Soybean
Phenylalanine 2.122 0.428 Soybean
Valine 2.029 0.446 Soybean
Histidine 1.097 0.221 Soybean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Soybean - 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.