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  6. Soybeans, mature seeds, roasted, salted vs. Tofu

Soybeans, mature seeds, roasted, salted vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between soybeans, mature seeds, roasted, salted and tofu?

  • Soybeans, mature seeds, roasted, salted is richer in fiber, copper, folate, manganese, potassium, phosphorus, magnesium, iron, and zinc, yet tofu is richer in calcium.
  • Soybeans, mature seeds, roasted, salted's daily need coverage for fiber is 62% higher.
  • Soybeans, mature seeds, roasted, salted has 7 times more folate than tofu. Soybeans, mature seeds, roasted, salted has 211µg of folate, while tofu has 29µg.

We used Soybeans, mature seeds, roasted, salted and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Soybeans, mature seeds, roasted, salted 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" 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 104% 41% 130% 146% 276% 86% 156% 21% 281% 104%
Tofu
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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 more ManganeseManganese +82.7%
Contains more CalciumCalcium +394.9%
Contains less SodiumSodium -91.4%
~equal in Selenium ~17.4µg

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 7.3% 3.3% 18% 0% 25% 33% 26% 27% 48% 0% 126% 158% 68%
Tofu
Tofu
1
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +627.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +58%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybeans, mature seeds, roasted, salted Tofu 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%
Vitamin K 50.4µg 42%
Manganese 2.158mg 1.181mg 42%
Potassium 1470mg 237mg 36%
Fats 25.4g 8.72g 26%
Phosphorus 363mg 190mg 25%
Choline 124.3mg 23%
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%
Vitamin B6 0.208mg 0.092mg 9%
Carbs 30.22g 2.78g 9%
Monounsaturated fat 5.61g 1.925g 9%
Sodium 163mg 14mg 6%
Vitamin E 0.91mg 6%
Vitamin B3 1.41mg 0.381mg 6%
Vitamin B5 0.453mg 0.133mg 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%
Vitamin A 10µg 1%
Net carbs 12.52g 0.48g N/A
Sugar 4.2g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
39% 25% 30% 2% 4%
Protein: 38.55 g
Fats: 25.4 g
Carbs: 30.22 g
Water: 1.95 g
Other: 3.88 g
Tofu
Tofu
1
17% 9% 3% 70%
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
16% 24% 61%
Saturated fat: Sat. Fat 3.674 g
Monounsaturated fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 14.339 g
Tofu
Tofu
1
16% 24% 61%
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%

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. Soybeans, mature seeds, roasted, salted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172440/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.