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.
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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 | +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% |
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 | +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% |
| Contains more CholineCholine | +64.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 K | 19.2µg | 2.4µg | 14% |
| Vitamin B6 | 0.234mg | 0.047mg | 14% |
| Magnesium | 86mg | 30mg | 13% |
| Potassium | 515mg | 121mg | 12% |
| Manganese | 0.824mg | 0.605mg | 10% |
| Folate | 54µg | 15µg | 10% |
| Vitamin B1 | 0.155mg | 0.081mg | 6% |
| Fats | 8.97g | 4.78g | 6% |
| Calories | 172kcal | 76kcal | 5% |
| Saturated fat | 1.297g | 0.691g | 3% |
| Iron | 5.14mg | 5.36mg | 3% |
| Selenium | 7.3µg | 8.9µg | 3% |
| Zinc | 1.15mg | 0.8mg | 3% |
| Choline | 47.5mg | 28.8mg | 3% |
| Vitamin C | 1.7mg | 0.1mg | 2% |
| Monounsaturated fat | 1.981g | 1.056g | 2% |
| Vitamin E | 0.35mg | 0.01mg | 2% |
| Carbs | 8.36g | 1.87g | 2% |
| Vitamin B5 | 0.179mg | 0.068mg | 2% |
| Vitamin B3 | 0.399mg | 0.195mg | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +87.6% |
| Contains more Poly. FatPolyunsaturated fat | +87.6% |
| Contains less Sat. FatSaturated fat | -46.7% |