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

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

  • Soybeans, mature seeds, roasted, salted is higher in copper, fiber, manganese, folate, vitamin K, potassium, phosphorus, magnesium, and zinc, yet tofu is higher in calcium.
  • Soybeans, mature seeds, roasted, salted's daily need coverage for copper is 71% more.
  • Soybeans, mature seeds, roasted, salted has 59 times more fiber than tofu. While soybeans, mature seeds, roasted, salted has 17.7g of fiber, tofu has only 0.3g.

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

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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +383.3%
Contains more PotassiumPotassium +1114.9%
Contains more CopperCopper +329%
Contains more ZincZinc +292.5%
Contains more PhosphorusPhosphorus +274.2%
Contains more ManganeseManganese +256.7%
Contains more SeleniumSelenium +114.6%
Contains more CalciumCalcium +153.6%
Contains more IronIron +37.4%
Contains less SodiumSodium -95.7%

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
0
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9000%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B2Vitamin B2 +178.8%
Contains more Vitamin B3Vitamin B3 +623.1%
Contains more Vitamin B5Vitamin B5 +566.2%
Contains more Vitamin B6Vitamin B6 +342.6%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +1306.7%
Contains more CholineCholine +331.6%
~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 2.699g 78%
Copper 0.828mg 0.193mg 71%
Fiber 17.7g 0.3g 70%
Manganese 2.158mg 0.605mg 68%
Protein 38.55g 8.08g 61%
Folate 211µg 15µg 49%
Vitamin K 50.4µg 2.4µg 40%
Potassium 1470mg 121mg 40%
Phosphorus 363mg 97mg 38%
Fats 25.4g 4.78g 32%
Magnesium 145mg 30mg 27%
Zinc 3.14mg 0.8mg 21%
Calcium 138mg 350mg 21%
Calories 469kcal 76kcal 20%
Selenium 19.1µg 8.9µg 19%
Iron 3.9mg 5.36mg 18%
Choline 124.3mg 28.8mg 17%
Saturated fat 3.674g 0.691g 14%
Vitamin B6 0.208mg 0.047mg 12%
Monounsaturated fat 5.61g 1.056g 11%
Carbs 30.22g 1.87g 9%
Vitamin B3 1.41mg 0.195mg 8%
Vitamin B5 0.453mg 0.068mg 8%
Sodium 163mg 7mg 7%
Vitamin B2 0.145mg 0.052mg 7%
Vitamin E 0.91mg 0.01mg 6%
Vitamin B1 0.1mg 0.081mg 2%
Vitamin C 2.2mg 0.1mg 2%
Vitamin A 10µg 1%
Net carbs 12.52g 1.57g N/A
Sugar 4.2g 0.62g N/A
Tryptophan 0.512mg 0.12mg 0%
Threonine 1.53mg 0.402mg 0%
Isoleucine 1.709mg 0.435mg 0%
Leucine 2.868mg 0.713mg 0%
Lysine 2.344mg 0.452mg 0%
Methionine 0.475mg 0.108mg 0%
Phenylalanine 1.838mg 0.428mg 0%
Valine 1.758mg 0.446mg 0%
Histidine 0.95mg 0.221mg 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
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 ProteinProtein +377.1%
Contains more FatsFats +431.4%
Contains more CarbsCarbs +1516%
Contains more OtherOther +438.9%
Contains more WaterWater +4235.9%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +431.3%
Contains more Poly. FatPolyunsaturated fat +431.3%
Contains less Sat. FatSaturated fat -81.2%

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/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.