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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 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tofu
Contains more Iron +192.9%
Contains more Magnesium +833.3%
Contains more Phosphorus +625.8%
Contains more Potassium +1385.1%
Contains less Sodium -71.4%
Contains more Zinc +511.3%
Contains more Copper +759.1%
Contains more Calcium +26.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 201% 22% 42% 11% 1% 22% 65%
Contains more Iron +192.9%
Contains more Magnesium +833.3%
Contains more Phosphorus +625.8%
Contains more Potassium +1385.1%
Contains less Sodium -71.4%
Contains more Zinc +511.3%
Contains more Copper +759.1%
Contains more 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
:
1
Tofu
Contains more Vitamin E +8400%
Contains more Vitamin C +5900%
Contains more Vitamin B1 +979%
Contains more Vitamin B2 +1573.1%
Contains more Vitamin B3 +732.3%
Contains more Vitamin B5 +1066.2%
Contains more Vitamin B6 +702.1%
Contains more Folate +2400%
Contains more Vitamin K +1858.3%
Contains more Vitamin A +286.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +8400%
Contains more Vitamin C +5900%
Contains more Vitamin B1 +979%
Contains more Vitamin B2 +1573.1%
Contains more Vitamin B3 +732.3%
Contains more Vitamin B5 +1066.2%
Contains more Vitamin B6 +702.1%
Contains more Folate +2400%
Contains more Vitamin K +1858.3%
Contains more 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.
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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean Tofu Opinion
Net carbs 20.86g 1.57g Soybean
Protein 36.49g 8.08g Soybean
Fats 19.94g 4.78g Soybean
Carbs 30.16g 1.87g Soybean
Calories 446kcal 76kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g 0.62g Tofu
Fiber 9.3g 0.3g Soybean
Calcium 277mg 350mg Tofu
Iron 15.7mg 5.36mg Soybean
Magnesium 280mg 30mg Soybean
Phosphorus 704mg 97mg Soybean
Potassium 1797mg 121mg Soybean
Sodium 2mg 7mg Soybean
Zinc 4.89mg 0.8mg Soybean
Copper 1.658mg 0.193mg Soybean
Vitamin A 22IU 85IU Tofu
Vitamin E 0.85mg 0.01mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0.1mg Soybean
Vitamin B1 0.874mg 0.081mg Soybean
Vitamin B2 0.87mg 0.052mg Soybean
Vitamin B3 1.623mg 0.195mg Soybean
Vitamin B5 0.793mg 0.068mg Soybean
Vitamin B6 0.377mg 0.047mg Soybean
Folate 375µg 15µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 2.4µg Soybean
Tryptophan 0.591mg 0.12mg Soybean
Threonine 1.766mg 0.402mg Soybean
Isoleucine 1.971mg 0.435mg Soybean
Leucine 3.309mg 0.713mg Soybean
Lysine 2.706mg 0.452mg Soybean
Methionine 0.547mg 0.108mg Soybean
Phenylalanine 2.122mg 0.428mg Soybean
Valine 2.029mg 0.446mg Soybean
Histidine 1.097mg 0.221mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.884g 0.691g Tofu
Monounsaturated Fat 4.404g 1.056g Soybean
Polyunsaturated fat 11.255g 2.699g 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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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
Soybean
6
Tofu
Mineral Summary Score
252
Soybean
58
Tofu

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%
Soybean
48%
Tofu
Carbohydrates
30%
Soybean
2%
Tofu
Fats
92%
Soybean
22%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.71g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.193g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.