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Soybean vs Tofu - In-Depth Nutrition Comparison

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What are the main differences between Soybean and Tofu?

  • Soybean is 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 Soybean. Soybean has 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tofu
Contains more Magnesium +186.7%
Contains more Phosphorus +152.6%
Contains more Potassium +325.6%
Contains less Sodium -85.7%
Contains more Zinc +43.8%
Contains more Copper +110.9%
Contains more Calcium +243.1%
Equal in Iron - 5.36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 31% 193% 62% 105% 46% 1% 32% 136%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 201% 22% 42% 11% 1% 22% 65%
Contains more Magnesium +186.7%
Contains more Phosphorus +152.6%
Contains more Potassium +325.6%
Contains less Sodium -85.7%
Contains more Zinc +43.8%
Contains more Copper +110.9%
Contains more Calcium +243.1%
Equal in Iron - 5.36

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 +3400%
Contains more Vitamin C +1600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +104.6%
Contains more Vitamin B5 +163.2%
Contains more Vitamin B6 +397.9%
Contains more Folate +260%
Contains more Vitamin K +700%
Contains more Vitamin A +844.4%
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 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +3400%
Contains more Vitamin C +1600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +104.6%
Contains more Vitamin B5 +163.2%
Contains more Vitamin B6 +397.9%
Contains more Folate +260%
Contains more Vitamin K +700%
Contains more Vitamin A +844.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Tofu
Contains more Protein +125.4%
Contains more Fats +87.7%
Contains more Carbs +347.1%
Contains more Other +165.3%
Contains more Water +35.2%
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
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 Protein +125.4%
Contains more Fats +87.7%
Contains more Carbs +347.1%
Contains more Other +165.3%
Contains more Water +35.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Tofu
Contains more Monounsaturated Fat +87.6%
Contains more Polyunsaturated fat +87.6%
Contains less Saturated Fat -46.7%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +87.6%
Contains more Polyunsaturated fat +87.6%
Contains less Saturated Fat -46.7%

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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soybean Tofu Opinion
Net carbs 2.36g 1.57g Soybean
Protein 18.21g 8.08g Soybean
Fats 8.97g 4.78g Soybean
Carbs 8.36g 1.87g Soybean
Calories 172kcal 76kcal Soybean
Sugar 3g 0.62g Tofu
Fiber 6g 0.3g Soybean
Calcium 102mg 350mg Tofu
Iron 5.14mg 5.36mg Tofu
Magnesium 86mg 30mg Soybean
Phosphorus 245mg 97mg Soybean
Potassium 515mg 121mg Soybean
Sodium 1mg 7mg Soybean
Zinc 1.15mg 0.8mg Soybean
Copper 0.407mg 0.193mg Soybean
Vitamin A 9IU 85IU Tofu
Vitamin E 0.35mg 0.01mg Soybean
Vitamin C 1.7mg 0.1mg Soybean
Vitamin B1 0.155mg 0.081mg Soybean
Vitamin B2 0.285mg 0.052mg Soybean
Vitamin B3 0.399mg 0.195mg Soybean
Vitamin B5 0.179mg 0.068mg Soybean
Vitamin B6 0.234mg 0.047mg Soybean
Folate 54µg 15µg Soybean
Vitamin K 19.2µg 2.4µg Soybean
Tryptophan 0.242mg 0.12mg Soybean
Threonine 0.723mg 0.402mg Soybean
Isoleucine 0.807mg 0.435mg Soybean
Leucine 1.355mg 0.713mg Soybean
Lysine 1.108mg 0.452mg Soybean
Methionine 0.224mg 0.108mg Soybean
Phenylalanine 0.869mg 0.428mg Soybean
Valine 0.831mg 0.446mg Soybean
Histidine 0.449mg 0.221mg Soybean
Saturated Fat 1.297g 0.691g Tofu
Monounsaturated Fat 1.981g 1.056g Soybean
Polyunsaturated fat 5.064g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
23%
Soybean
6%
Tofu
Minerals Daily Need Coverage Score
75%
Soybean
58%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.38g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.606g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 6mg)
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

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/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.