Soybean vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between Soybean and Tofu
- Soybean is higher in Iron, Fiber, Vitamin B2, Vitamin B6, Potassium, Phosphorus, and Magnesium, yet Tofu is higher in Calcium, Selenium, and Manganese.
- Tofu covers your daily Calcium needs 58% more than Soybean.
- Soybean contains 3 times more Vitamin B2 than Tofu. While Soybean contains 0.285mg of Vitamin B2, Tofu contains only 0.102mg.
Food varieties used in this article are Soybeans, mature cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
~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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 172kcal | 144kcal |
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| Protein | 18.21g | 17.27g |
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| Fats | 8.97g | 8.72g |
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| Vitamin C | 1.7mg | 0.2mg |
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| Net carbs | 2.36g | 0.48g |
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| Carbs | 8.36g | 2.78g |
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| Magnesium | 86mg | 58mg |
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| Calcium | 102mg | 683mg |
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| Potassium | 515mg | 237mg |
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| Iron | 5.14mg | 2.66mg |
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| Sugar | 3g |
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| Fiber | 6g | 2.3g |
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| Copper | 0.407mg | 0.378mg |
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| Zinc | 1.15mg | 1.57mg |
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| Phosphorus | 245mg | 190mg |
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| Sodium | 1mg | 14mg |
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| Vitamin A | 9IU | 166IU |
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| Vitamin E | 0.35mg |
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| Manganese | 0.824mg | 1.181mg |
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| Selenium | 7.3µg | 17.4µg |
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| Vitamin B1 | 0.155mg | 0.158mg |
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| Vitamin B2 | 0.285mg | 0.102mg |
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| Vitamin B3 | 0.399mg | 0.381mg |
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| Vitamin B5 | 0.179mg | 0.133mg |
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| Vitamin B6 | 0.234mg | 0.092mg |
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| Vitamin K | 19.2µg |
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| Folate | 54µg | 29µg |
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| Choline | 47.5mg |
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| Saturated Fat | 1.297g | 1.261g |
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| Monounsaturated Fat | 1.981g | 1.925g |
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| Polyunsaturated fat | 5.064g | 4.921g |
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| Tryptophan | 0.242mg | 0.235mg |
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| Threonine | 0.723mg | 0.785mg |
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| Isoleucine | 0.807mg | 0.849mg |
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| Leucine | 1.355mg | 1.392mg |
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| Lysine | 1.108mg | 0.883mg |
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| Methionine | 0.224mg | 0.211mg |
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| Phenylalanine | 0.869mg | 0.835mg |
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| Valine | 0.831mg | 0.87mg |
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| Histidine | 0.449mg | 0.431mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
75%
87%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Tofu is lower in Saturated Fat (difference - 0.036g)
Which food is cheaper?
Tofu is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Soybean is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.