Soybean vs Tofu - In-Depth Nutrition Comparison
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A recap on differences between Soybean and Tofu
- Soybean is higher than Tofu in Copper, Iron, Folate, Phosphorus, Manganese, Vitamin B1, Vitamin B2, Magnesium, Potassium, and Zinc.
- Soybean covers your daily Copper needs 163% more than Tofu.
- Soybean contains 25 times more Folate than Tofu. While Soybean contains 375µg of Folate, Tofu contains only 15µg.
Food varieties used in this article are Soybeans, mature seeds, raw and Tofu, raw, regular, prepared with calcium sulfate.
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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
Contains
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Iron
+192.9%
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Magnesium
+833.3%
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Phosphorus
+625.8%
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Potassium
+1385.1%
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less
Sodium
-71.4%
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Zinc
+511.3%
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Copper
+759.1%
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Calcium
+26.4%
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Iron
+192.9%
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Magnesium
+833.3%
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Phosphorus
+625.8%
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Potassium
+1385.1%
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Sodium
-71.4%
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Zinc
+511.3%
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Copper
+759.1%
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Calcium
+26.4%
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
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Vitamin E
+8400%
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Vitamin C
+5900%
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Vitamin B1
+979%
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Vitamin B2
+1573.1%
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Vitamin B3
+732.3%
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Vitamin B5
+1066.2%
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Vitamin B6
+702.1%
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Folate
+2400%
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Vitamin K
+1858.3%
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Vitamin A
+286.4%
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Vitamin E
+8400%
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Vitamin C
+5900%
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Vitamin B1
+979%
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Vitamin B2
+1573.1%
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Vitamin B3
+732.3%
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Vitamin B5
+1066.2%
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Vitamin B6
+702.1%
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Folate
+2400%
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Vitamin K
+1858.3%
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Vitamin A
+286.4%
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.
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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 minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 20.86g | 1.57g |
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| Protein | 36.49g | 8.08g |
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| Fats | 19.94g | 4.78g |
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| Carbs | 30.16g | 1.87g |
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| Calories | 446kcal | 76kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 7.33g | 0.62g |
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| Fiber | 9.3g | 0.3g |
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| Calcium | 277mg | 350mg |
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| Iron | 15.7mg | 5.36mg |
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| Magnesium | 280mg | 30mg |
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| Phosphorus | 704mg | 97mg |
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| Potassium | 1797mg | 121mg |
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| Sodium | 2mg | 7mg |
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| Zinc | 4.89mg | 0.8mg |
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| Copper | 1.658mg | 0.193mg |
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| Vitamin A | 22IU | 85IU |
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| Vitamin E | 0.85mg | 0.01mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 6mg | 0.1mg |
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| Vitamin B1 | 0.874mg | 0.081mg |
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| Vitamin B2 | 0.87mg | 0.052mg |
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| Vitamin B3 | 1.623mg | 0.195mg |
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| Vitamin B5 | 0.793mg | 0.068mg |
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| Vitamin B6 | 0.377mg | 0.047mg |
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| Folate | 375µg | 15µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 47µg | 2.4µg |
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| Tryptophan | 0.591mg | 0.12mg |
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| Threonine | 1.766mg | 0.402mg |
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| Isoleucine | 1.971mg | 0.435mg |
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| Leucine | 3.309mg | 0.713mg |
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| Lysine | 2.706mg | 0.452mg |
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| Methionine | 0.547mg | 0.108mg |
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| Phenylalanine | 2.122mg | 0.428mg |
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| Valine | 2.029mg | 0.446mg |
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| Histidine | 1.097mg | 0.221mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 2.884g | 0.691g |
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| Monounsaturated Fat | 4.404g | 1.056g |
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| Polyunsaturated fat | 11.255g | 2.699g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
6
Mineral Summary Score
252
58
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%
48%
Carbohydrates
30%
2%
Fats
92%
22%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 6.71g)
Which food is lower in Saturated Fat?
Tofu is lower in Saturated Fat (difference - 2.193g)
Which food is cheaper?
Tofu is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Soybean is relatively richer in minerals
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)