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Soybean vs. Tofu — Health Impact and Nutrition Comparison

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on December 23, 2024
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Soybean
vs
Tofu

Summary

Soybeans are higher in ironfiber, vitamins B2, B9, K, B6, potassium, phosphorus, and magnesium, while tofu is higher in calcium, selenium, and manganese.

Soybean and tofu have similar glycemic indexes and protein and fat amounts. However, tofu has lower sodium and sugar content.

Introduction

We'll discuss the main differences between soybean and tofu, focusing on their nutritional content and health impact

Is Soybean the Same as Tofu?

Soybeans are a type of legume rich in protein and used in many food products. Tofu, also called bean curd, is made from soybeans by turning soy milk into a solid form using coagulation.  

Tofu is made from soybeans, a coagulant like calcium sulfate or magnesium chloride, and water. These ingredients give tofu its smooth, firm texture, making it easy to cook. Soybeans can be eaten whole or processed into products like soy milk, but tofu is a specific food created from them. 

Usage and Preparation

Soybeans can be consumed wholeroasted as a snack, or cooked in soups and stews. They are also processed into soy milk, flour, protein, and fermented products like miso, soy sauce, and tempeh. Tofu, made by coagulating soy milk and pressing the curds, is a staple in many dishes. It can be eaten raw, stir-fried, grilled, baked, or blended into smoothies. 

Soybeans are valued for their high protein and fiber content, while tofu offers a softer texture and adapts well to diverse flavors, making both staples in plant-based diets (1).

Nutrition

The food types discussed in this article are cooked soybeans without salt and tofu prepared with calcium sulfate.

Calories

Soybeans have a slightly higher calories than tofu. They contain 172 calories per 100g, while tofu has 144 calories per 100g.

Vitamins

Soybeans are a winner in the vitamin category. They contain three times more vitamin B2 and more vitamins C, E, B5, B6, K, folate, and choline

However, tofu has 10 times higher vitamin A content than soybeans.

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 5.7% 0.54% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Tofu
1
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% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +179.4%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +154.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +86.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1744.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B3 ~0.381mg
~equal in Vitamin B12 ~0µg

Minerals

Soybeans have more magnesium, potassium, iron, phosphorus, and sodium, while tofu contains more calcium (due to preparation steps), zinc, manganese, and selenium.

Both have a similar amount of copper.

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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Tofu
4
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 +48.3%
Contains more PotassiumPotassium +117.3%
Contains more IronIron +93.2%
Contains more PhosphorusPhosphorus +28.9%
Contains less SodiumSodium -92.9%
Contains more CalciumCalcium +569.6%
Contains more ZincZinc +36.5%
Contains more ManganeseManganese +43.3%
Contains more SeleniumSelenium +138.4%
~equal in Copper ~0.378mg
 

Fats

Both foods contain similar amounts of fat; however, the types of fat are different in each. Soybeans, in particular, have more polyunsaturated fat (5g).

Protein

The amounts of protein in soybeans and tofu are almost equal: soybeans contain 18.21g, and tofu has 17.17g of protein per 100g. Both contain essential amino acids, such as lysine, histidine, and phenylalanine.

Carbs

Soybeans have almost 4 times more carbs than tofu. Due to the tofu preparation process, much of the soybean’s fiber and carbohydrate content is removed.

Soybeans have 8.36g of carbs per 100g, while tofu has only 2.78g of carbs.

Oxalates

Soybeans have 37 times more oxalates than tofu. Again, tofu has lower oxalates due to its making process, which is when many of the oxalates are removed. 

Soybeans have 224mg of oxalates per 100g, while tofu offers only 6mg of oxalates. Tofu can be a good choice in low-oxalate diets.

Glycemic Index

Tofu and soybeans have similar glycemic indexes, 14 and 15, accordingly.

Health Benefits

Cancer 

Isoflavones in soybeans and tofu are plant-based compounds with antioxidant properties that may help reduce cancer risk. Studies suggest that soy isoflavones modulate estrogen activity, potentially lowering the risk of hormone-dependent cancers, such as breast and prostate cancer (2).

Diabetes

Soybeans and tofu are low in carbohydrates and high in protein, which helps maintain stable blood sugar levels. Phytochemicals have been linked to improved insulin sensitivity, reducing the risk of type 2 diabetes. A meta-analysis in The American Journal of Clinical Nutrition (2019) concluded that soy protein intake positively affects glucose metabolism and insulin sensitivity (3).

Cardiovascular Health

According to FDA, 25 grams of soy protein daily as part of a low-saturated-fat diet may reduce heart disease risk. Soy protein can lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Isoflavones in soy also improve arterial elasticity and reduce inflammation, key factors in cardiovascular health. A study in The Journal of Nutrition (2020) found consistent cholesterol-lowering effects with soy protein consumption (4).

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: December 23, 2024
Medically reviewed by Igor Bussel

Infographic

Soybean vs Tofu infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
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 CarbsCarbs +200.7%
Contains more OtherOther +36.4%
Contains more WaterWater +11.6%
~equal in Protein ~17.27g
~equal in Fats ~8.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated Fat: Sat. Fat 1.297 g
Monounsaturated Fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
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
~equal in Saturated Fat ~1.261g
~equal in Monounsaturated Fat ~1.925g
~equal in Polyunsaturated fat ~4.921g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soybean Tofu Opinion
Calories 172kcal 144kcal Soybean
Protein 18.21g 17.27g Soybean
Fats 8.97g 8.72g Soybean
Vitamin C 1.7mg 0.2mg Soybean
Net carbs 2.36g 0.48g Soybean
Carbs 8.36g 2.78g Soybean
Magnesium 86mg 58mg Soybean
Calcium 102mg 683mg Tofu
Potassium 515mg 237mg Soybean
Iron 5.14mg 2.66mg Soybean
Sugar 3g Tofu
Fiber 6g 2.3g Soybean
Copper 0.407mg 0.378mg Soybean
Zinc 1.15mg 1.57mg Tofu
Phosphorus 245mg 190mg Soybean
Sodium 1mg 14mg Soybean
Vitamin A 9IU 166IU Tofu
Vitamin E 0.35mg Soybean
Manganese 0.824mg 1.181mg Tofu
Selenium 7.3µg 17.4µg Tofu
Vitamin B1 0.155mg 0.158mg Tofu
Vitamin B2 0.285mg 0.102mg Soybean
Vitamin B3 0.399mg 0.381mg Soybean
Vitamin B5 0.179mg 0.133mg Soybean
Vitamin B6 0.234mg 0.092mg Soybean
Vitamin K 19.2µg Soybean
Folate 54µg 29µg Soybean
Choline 47.5mg Soybean
Saturated Fat 1.297g 1.261g Tofu
Monounsaturated Fat 1.981g 1.925g Soybean
Polyunsaturated fat 5.064g 4.921g Soybean
Tryptophan 0.242mg 0.235mg Soybean
Threonine 0.723mg 0.785mg Tofu
Isoleucine 0.807mg 0.849mg Tofu
Leucine 1.355mg 1.392mg Tofu
Lysine 1.108mg 0.883mg Soybean
Methionine 0.224mg 0.211mg Soybean
Phenylalanine 0.869mg 0.835mg Soybean
Valine 0.831mg 0.87mg Tofu
Histidine 0.449mg 0.431mg Soybean

Which food is preferable for your diet?

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

People also compare

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
23%
Soybean
10%
Tofu
Minerals Daily Need Coverage Score
75%
Soybean
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.036g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 1)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.