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Soybean vs Tofu - In-Depth Nutrition Comparison

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The main differences between Soybean and Tofu

  • Soybean 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 is 163% higher.
  • Soybean contains 13 times more Folate than Tofu. Soybean 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 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 +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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
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
:
1
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%
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%
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%

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 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 Tofu Opinion
Net carbs 20.86g 0.48g Soybean
Protein 36.49g 17.27g Soybean
Fats 19.94g 8.72g Soybean
Carbs 30.16g 2.78g Soybean
Calories 446kcal 144kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g g Tofu
Fiber 9.3g 2.3g Soybean
Calcium 277mg 683mg Tofu
Iron 15.7mg 2.66mg Soybean
Magnesium 280mg 58mg Soybean
Phosphorus 704mg 190mg Soybean
Potassium 1797mg 237mg Soybean
Sodium 2mg 14mg Soybean
Zinc 4.89mg 1.57mg Soybean
Copper 1.658mg 0.378mg Soybean
Vitamin A 22IU 166IU Tofu
Vitamin E 0.85mg mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0.2mg Soybean
Vitamin B1 0.874mg 0.158mg Soybean
Vitamin B2 0.87mg 0.102mg Soybean
Vitamin B3 1.623mg 0.381mg Soybean
Vitamin B5 0.793mg 0.133mg Soybean
Vitamin B6 0.377mg 0.092mg Soybean
Folate 375µg 29µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg µg Soybean
Tryptophan 0.591mg 0.235mg Soybean
Threonine 1.766mg 0.785mg Soybean
Isoleucine 1.971mg 0.849mg Soybean
Leucine 3.309mg 1.392mg Soybean
Lysine 2.706mg 0.883mg Soybean
Methionine 0.547mg 0.211mg Soybean
Phenylalanine 2.122mg 0.835mg Soybean
Valine 2.029mg 0.87mg Soybean
Histidine 1.097mg 0.431mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.884g 1.261g Tofu
Monounsaturated Fat 4.404g 1.925g Soybean
Polyunsaturated fat 11.255g 4.921g Soybean

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
11
Tofu
Mineral Summary Score
252
Soybean
77
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 food.
Protein
219%
Soybean
104%
Tofu
Carbohydrates
30%
Soybean
3%
Tofu
Fats
92%
Soybean
40%
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
Soybean contains less Sodium (difference - 12mg)
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)

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 - 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.