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  6. Soybean vs. Tofu

Soybean vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between soybeans and tofu?

  • Soybeans are richer in copper, fiber, phosphorus, vitamin B2, vitamin B6, vitamin K, magnesium, potassium, and folate, while tofu is higher in calcium.
  • Tofu's daily need coverage for calcium is 25% higher.
  • Tofu has 20 times less fiber than soybeans. Soybeans have 6g of fiber, while tofu has 0.3g.

We used Soybeans, mature cooked, boiled, without salt and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

Infographic

Soybean vs Tofu infographic
Infographic link

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
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +186.7%
Contains more PotassiumPotassium +325.6%
Contains more CopperCopper +110.9%
Contains more ZincZinc +43.8%
Contains more PhosphorusPhosphorus +152.6%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +36.2%
Contains more CalciumCalcium +243.1%
Contains more SeleniumSelenium +21.9%
~equal in Iron ~5.36mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Tofu
Tofu
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +91.4%
Contains more Vitamin B2Vitamin B2 +448.1%
Contains more Vitamin B3Vitamin B3 +104.6%
Contains more Vitamin B5Vitamin B5 +163.2%
Contains more Vitamin B6Vitamin B6 +397.9%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +260%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Tofu DV% diff.
Calcium 102mg 350mg 25%
Copper 0.407mg 0.193mg 24%
Fiber 6g 0.3g 23%
Phosphorus 245mg 97mg 21%
Protein 18.21g 8.08g 20%
Vitamin B2 0.285mg 0.052mg 18%
Polyunsaturated fat 5.064g 2.699g 16%
Vitamin B6 0.234mg 0.047mg 14%
Vitamin K 19.2µg 2.4µg 14%
Magnesium 86mg 30mg 13%
Potassium 515mg 121mg 12%
Manganese 0.824mg 0.605mg 10%
Folate 54µg 15µg 10%
Fats 8.97g 4.78g 6%
Vitamin B1 0.155mg 0.081mg 6%
Calories 172kcal 76kcal 5%
Iron 5.14mg 5.36mg 3%
Zinc 1.15mg 0.8mg 3%
Selenium 7.3µg 8.9µg 3%
Choline 47.5mg 28.8mg 3%
Saturated fat 1.297g 0.691g 3%
Vitamin C 1.7mg 0.1mg 2%
Carbs 8.36g 1.87g 2%
Vitamin E 0.35mg 0.01mg 2%
Vitamin B5 0.179mg 0.068mg 2%
Monounsaturated fat 1.981g 1.056g 2%
Vitamin B3 0.399mg 0.195mg 1%
Protein per 100 calories 11g 11g N/A
Calories per 10 g protein 94kcal 94kcal N/A
Weight per 100 calories 58g 132g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Net carbs 2.36g 1.57g N/A
Sugar 3g 0.62g N/A
Sodium 1mg 7mg 0%
Tryptophan 0.242mg 0.12mg 0%
Threonine 0.723mg 0.402mg 0%
Isoleucine 0.807mg 0.435mg 0%
Leucine 1.355mg 0.713mg 0%
Lysine 1.108mg 0.452mg 0%
Methionine 0.224mg 0.108mg 0%
Phenylalanine 0.869mg 0.428mg 0%
Valine 0.831mg 0.446mg 0%
Histidine 0.449mg 0.221mg 0%

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
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +125.4%
Contains more FatsFats +87.7%
Contains more CarbsCarbs +347.1%
Contains more OtherOther +165.3%
Contains more WaterWater +35.2%

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
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +87.6%
Contains more Poly. FatPolyunsaturated fat +87.6%
Contains less Sat. FatSaturated fat -46.7%

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/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.