Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean
  5. Compare
  6. Soybean vs. Tofu yogurt

Soybean vs. Tofu yogurt — In-Depth Nutrition Comparison

Compare

A recap on the differences between soybeans and tofu yogurt

  • Soybeans are higher than tofu yogurt in iron, copper, phosphorus, fiber, vitamin B2, vitamin B6, potassium, vitamin K, folate, and magnesium.
  • Soybeans cover your daily iron needs 51% more than tofu yogurt.
  • Soybeans contain 30 times more fiber than tofu yogurt. While soybeans contain 6g of fiber, tofu yogurt contains only 0.2g.

Food varieties used in this article are Soybeans, mature cooked, boiled, without salt and Tofu yogurt.

Infographic

Soybean vs Tofu yogurt 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more MagnesiumMagnesium +115%
Contains more PotassiumPotassium +995.7%
Contains more IronIron +384.9%
Contains more CopperCopper +442.7%
Contains more ZincZinc +271%
Contains more PhosphorusPhosphorus +544.7%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +15.7%
Contains more SeleniumSelenium +78.1%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin EVitamin E +12.9%
Contains more Vitamin B1Vitamin B1 +158.3%
Contains more Vitamin B2Vitamin B2 +1325%
Contains more Vitamin B3Vitamin B3 +66.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1070%
Contains more Vitamin KVitamin K +448.6%
Contains more FolateFolate +800%
Contains more Vitamin CVitamin C +47.1%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~48.4mg

All nutrients comparison - raw data values

Nutrient Soybean Tofu yogurt DV% diff.
Iron 5.14mg 1.06mg 51%
Copper 0.407mg 0.075mg 37%
Manganese 0.824mg 36%
Phosphorus 245mg 38mg 30%
Protein 18.21g 3.5g 29%
Polyunsaturated fat 5.064g 1.017g 27%
Fiber 6g 0.2g 23%
Vitamin B2 0.285mg 0.02mg 20%
Vitamin B6 0.234mg 0.02mg 16%
Potassium 515mg 47mg 14%
Vitamin K 19.2µg 3.5µg 13%
Folate 54µg 6µg 12%
Fats 8.97g 1.8g 11%
Magnesium 86mg 40mg 11%
Selenium 7.3µg 13µg 10%
Zinc 1.15mg 0.31mg 8%
Vitamin B1 0.155mg 0.06mg 8%
Saturated fat 1.297g 0.259g 5%
Vitamin B5 0.179mg 4%
Monounsaturated fat 1.981g 0.4g 4%
Calories 172kcal 94kcal 4%
Carbs 8.36g 15.96g 3%
Calcium 102mg 118mg 2%
Vitamin C 1.7mg 2.5mg 1%
Vitamin B3 0.399mg 0.24mg 1%
Sodium 1mg 35mg 1%
Net carbs 2.36g 15.76g N/A
Sugar 3g 1.24g N/A
Vitamin E 0.35mg 0.31mg 0%
Vitamin A 0µg 2µg 0%
Choline 47.5mg 48.4mg 0%
Tryptophan 0.242mg 0%
Threonine 0.723mg 0%
Isoleucine 0.807mg 0%
Leucine 1.355mg 0%
Lysine 1.108mg 0%
Methionine 0.224mg 0%
Phenylalanine 0.869mg 0%
Valine 0.831mg 0%
Histidine 0.449mg 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
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +420.3%
Contains more FatsFats +398.3%
Contains more OtherOther +54%
Contains more CarbsCarbs +90.9%
Contains more WaterWater +23.9%

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
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains more Mono. FatMonounsaturated fat +395.3%
Contains more Poly. FatPolyunsaturated fat +397.9%
Contains less Sat. FatSaturated fat -80%

People also compare

Soybean
Soybean vs Soy milk
Soy milk
Soybean
Soybean vs Soybean meal
Soybean meal
Soybean
Soybean vs Soybean raw
Soybean raw
Tofu yogurt
Tofu yogurt vs
Tofu yogurt
Tofu yogurt vs
Tofu yogurt
Tofu yogurt vs

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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.