Soybeans, mature seeds, roasted, no salt added vs. Tofu — In-Depth Nutrition Comparison
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What are the main differences between soybeans, mature seeds, roasted, no salt added and tofu?
- Soybeans, mature seeds, roasted, no salt added is richer in fiber, copper, folate, manganese, potassium, phosphorus, magnesium, iron, and zinc, yet tofu is richer in calcium.
- Soybeans, mature seeds, roasted, no salt added's daily need coverage for fiber is 62% higher.
- Soybeans, mature seeds, roasted, no salt added has 7 times more folate than tofu. Soybeans, mature seeds, roasted, no salt added has 211µg of folate, while tofu has 29µg.
We used Soybeans, mature seeds, roasted, no salt added and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +150% |
| Contains more PotassiumPotassium | +520.3% |
| Contains more IronIron | +46.6% |
| Contains more CopperCopper | +119% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +91.1% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +82.7% |
| Contains more CalciumCalcium | +394.9% |
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 | +1000% |
| Contains more Vitamin B2Vitamin B2 | +42.2% |
| Contains more Vitamin B3Vitamin B3 | +270.1% |
| Contains more Vitamin B5Vitamin B5 | +240.6% |
| Contains more Vitamin B6Vitamin B6 | +126.1% |
| Contains more FolateFolate | +627.6% |
| Contains more Vitamin B1Vitamin B1 | +58% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
38.55 g
Fats:
25.4 g
Carbs:
30.22 g
Water:
1.95 g
Other:
3.88 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more ProteinProtein | +123.2% |
| Contains more FatsFats | +191.3% |
| Contains more CarbsCarbs | +987.1% |
| Contains more OtherOther | +177.1% |
| Contains more WaterWater | +3481% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.674 g
Monounsaturated fat:
Mono. Fat
5.61 g
Polyunsaturated fat:
Poly. Fat
14.339 g
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
| Contains more Mono. FatMonounsaturated fat | +191.4% |
| Contains more Poly. FatPolyunsaturated fat | +191.4% |
| Contains less Sat. FatSaturated fat | -65.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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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 | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 14.339g | 4.921g | 63% |
| Fiber | 17.7g | 2.3g | 62% |
| Calcium | 138mg | 683mg | 55% |
| Copper | 0.828mg | 0.378mg | 50% |
| Folate | 211µg | 29µg | 46% |
| Protein | 38.55g | 17.27g | 43% |
| Manganese | 2.158mg | 1.181mg | 42% |
| Potassium | 1470mg | 237mg | 36% |
| Fats | 25.4g | 8.72g | 26% |
| Phosphorus | 363mg | 190mg | 25% |
| Magnesium | 145mg | 58mg | 21% |
| Calories | 469kcal | 144kcal | 16% |
| Iron | 3.9mg | 2.66mg | 16% |
| Zinc | 3.14mg | 1.57mg | 14% |
| Saturated fat | 3.674g | 1.261g | 11% |
| Carbs | 30.22g | 2.78g | 9% |
| Monounsaturated fat | 5.61g | 1.925g | 9% |
| Vitamin B6 | 0.208mg | 0.092mg | 9% |
| Vitamin B5 | 0.453mg | 0.133mg | 6% |
| Vitamin B3 | 1.41mg | 0.381mg | 6% |
| Vitamin B1 | 0.1mg | 0.158mg | 5% |
| Vitamin B2 | 0.145mg | 0.102mg | 3% |
| Selenium | 19.1µg | 17.4µg | 3% |
| Vitamin C | 2.2mg | 0.2mg | 2% |
| Net carbs | 12.52g | 0.48g | N/A |
| Sodium | 4mg | 14mg | 0% |
| Tryptophan | 0.512mg | 0.235mg | 0% |
| Threonine | 1.53mg | 0.785mg | 0% |
| Isoleucine | 1.709mg | 0.849mg | 0% |
| Leucine | 2.868mg | 1.392mg | 0% |
| Lysine | 2.344mg | 0.883mg | 0% |
| Methionine | 0.475mg | 0.211mg | 0% |
| Phenylalanine | 1.838mg | 0.835mg | 0% |
| Valine | 1.758mg | 0.87mg | 0% |
| Histidine | 0.95mg | 0.431mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
9%
Minerals Daily Need Coverage Score
132%
87%
Comparison summary
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 2.413g)
Which food contains less Sodium?
Soybeans, mature seeds, roasted, no salt added contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Soybeans, mature seeds, roasted, no salt added is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Soybeans, mature seeds, roasted, no salt added is relatively richer in minerals
Which food is richer in vitamins?
Soybeans, mature seeds, roasted, no salt added is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)