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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 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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Tofu
Contains more Iron +93.2%
Contains more Magnesium +48.3%
Contains more Phosphorus +28.9%
Contains more Potassium +117.3%
Contains less Sodium -92.9%
Contains more Calcium +569.6%
Contains more Zinc +36.5%
Contains more Manganese +43.3%
Contains more Selenium +138.4%
Equal in Copper - 0.378
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +93.2%
Contains more Magnesium +48.3%
Contains more Phosphorus +28.9%
Contains more Potassium +117.3%
Contains less Sodium -92.9%
Contains more Calcium +569.6%
Contains more Zinc +36.5%
Contains more Manganese +43.3%
Contains more Selenium +138.4%
Equal in Copper - 0.378

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.
:
2
Tofu
Contains more Vitamin C +750%
Contains more Vitamin B2 +179.4%
Contains more Vitamin B5 +34.6%
Contains more Vitamin B6 +154.3%
Contains more Folate +86.2%
Contains more Vitamin A +1744.4%
Equal in Vitamin B1 - 0.158
Equal in Vitamin B3 - 0.381
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 +750%
Contains more Vitamin B2 +179.4%
Contains more Vitamin B5 +34.6%
Contains more Vitamin B6 +154.3%
Contains more Folate +86.2%
Contains more Vitamin A +1744.4%
Equal in Vitamin B1 - 0.158
Equal in Vitamin B3 - 0.381

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Tofu
Contains more Carbs +200.7%
Contains more Other +36.4%
Contains more Water +11.6%
Equal in Protein - 17.27
Equal in Fats - 8.72
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
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 Carbs +200.7%
Contains more Other +36.4%
Contains more Water +11.6%
Equal in Protein - 17.27
Equal in Fats - 8.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Tofu
Equal in Saturated Fat - 1.261
Equal in Monounsaturated Fat - 1.925
Equal in Polyunsaturated fat - 4.921
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Equal in Saturated Fat - 1.261
Equal in Monounsaturated Fat - 1.925
Equal in Polyunsaturated fat - 4.921

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
Net carbs 2.36g 0.48g Soybean
Protein 18.21g 17.27g Soybean
Fats 8.97g 8.72g Soybean
Carbs 8.36g 2.78g Soybean
Calories 172kcal 144kcal Soybean
Sugar 3g Tofu
Fiber 6g 2.3g Soybean
Calcium 102mg 683mg Tofu
Iron 5.14mg 2.66mg Soybean
Magnesium 86mg 58mg Soybean
Phosphorus 245mg 190mg Soybean
Potassium 515mg 237mg Soybean
Sodium 1mg 14mg Soybean
Zinc 1.15mg 1.57mg Tofu
Copper 0.407mg 0.378mg Soybean
Manganese 0.824mg 1.181mg Tofu
Selenium 7.3µg 17.4µg Tofu
Vitamin A 9IU 166IU Tofu
Vitamin E 0.35mg Soybean
Vitamin C 1.7mg 0.2mg Soybean
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
Folate 54µg 29µg Soybean
Vitamin K 19.2µg 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
Saturated Fat 1.297g 1.261g Tofu
Monounsaturated Fat 1.981g 1.925g Soybean
Polyunsaturated fat 5.064g 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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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
11%
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.