Soybeans, mature seeds, sprouted, cooked, steamed vs. Tofu — In-Depth Nutrition Comparison
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How are soybeans, mature seeds, sprouted, cooked, steamed and tofu different?
- Soybeans, mature seeds, sprouted, cooked, steamed is higher in folate, vitamin B5, and vitamin C; however, tofu is richer in calcium, selenium, manganese, iron, phosphorus, fiber, and copper.
- Daily need coverage for calcium for tofu is 62% higher.
- Soybeans, mature seeds, sprouted, cooked, steamed contains 42 times more Vitamin C than tofu. While soybeans, mature seeds, sprouted, cooked, steamed contains 8.3mg of Vitamin C, tofu contains only 0.2mg.
Soybeans, mature seeds, sprouted, cooked, steamed and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.
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 PotassiumPotassium | +49.8% |
| Contains less SodiumSodium | -28.6% |
| Contains more CalciumCalcium | +1057.6% |
| Contains more IronIron | +103.1% |
| Contains more CopperCopper | +14.5% |
| Contains more ZincZinc | +51% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains more ManganeseManganese | +66.3% |
| Contains more SeleniumSelenium | +2800% |
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 | +4050% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +29.7% |
| Contains more Vitamin B3Vitamin B3 | +186.6% |
| Contains more Vitamin B5Vitamin B5 | +458.6% |
| Contains more Vitamin B6Vitamin B6 | +14.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +175.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +315% |
| Contains more Vitamin B2Vitamin B2 | +92.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.47 g
Fats:
4.45 g
Carbs:
6.53 g
Water:
79.45 g
Other:
1.1 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +134.9% |
| Contains more WaterWater | +13.8% |
| Contains more ProteinProtein | +103.9% |
| Contains more FatsFats | +96% |
| Contains more OtherOther | +27.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.617 g
Monounsaturated Fat:
Mono. Fat
1.009 g
Polyunsaturated fat:
Poly. Fat
2.513 g
Saturated Fat:
Sat. Fat
1.261 g
Monounsaturated Fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
| Contains less Sat. FatSaturated Fat | -51.1% |
| Contains more Mono. FatMonounsaturated Fat | +90.8% |
| Contains more Poly. FatPolyunsaturated fat | +95.8% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 81kcal | 144kcal |
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| Protein | 8.47g | 17.27g |
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| Fats | 4.45g | 8.72g |
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| Vitamin C | 8.3mg | 0.2mg |
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| Net carbs | 5.73g | 0.48g |
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| Carbs | 6.53g | 2.78g |
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| Magnesium | 60mg | 58mg |
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| Calcium | 59mg | 683mg |
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| Potassium | 355mg | 237mg |
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| Iron | 1.31mg | 2.66mg |
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| Sugar | 0.52g |
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| Fiber | 0.8g | 2.3g |
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| Copper | 0.33mg | 0.378mg |
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| Zinc | 1.04mg | 1.57mg |
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| Phosphorus | 135mg | 190mg |
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| Sodium | 10mg | 14mg |
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| Vitamin A | 40IU | 166IU |
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| Vitamin A | 2µg |
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| Vitamin E | 0.21mg |
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| Manganese | 0.71mg | 1.181mg |
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| Selenium | 0.6µg | 17.4µg |
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| Vitamin B1 | 0.205mg | 0.158mg |
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| Vitamin B2 | 0.053mg | 0.102mg |
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| Vitamin B3 | 1.092mg | 0.381mg |
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| Vitamin B5 | 0.743mg | 0.133mg |
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| Vitamin B6 | 0.105mg | 0.092mg |
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| Vitamin K | 70.6µg |
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| Folate | 80µg | 29µg |
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| Choline | 41.2mg |
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| Saturated Fat | 0.617g | 1.261g |
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| Monounsaturated Fat | 1.009g | 1.925g |
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| Polyunsaturated fat | 2.513g | 4.921g |
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| Tryptophan | 0.103mg | 0.235mg |
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| Threonine | 0.325mg | 0.785mg |
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| Isoleucine | 0.375mg | 0.849mg |
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| Leucine | 0.607mg | 1.392mg |
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| Lysine | 0.486mg | 0.883mg |
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| Methionine | 0.089mg | 0.211mg |
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| Phenylalanine | 0.415mg | 0.835mg |
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| Valine | 0.401mg | 0.87mg |
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| Histidine | 0.225mg | 0.431mg |
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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
34%
10%
Minerals Daily Need Coverage Score
43%
87%
Comparison summary
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Soybeans, mature seeds, sprouted, cooked, steamed contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Soybeans, mature seeds, sprouted, cooked, steamed is lower in Saturated Fat (difference - 0.644g)
Which food is lower in glycemic index?
Soybeans, mature seeds, sprouted, cooked, steamed is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Soybeans, mature seeds, sprouted, cooked, steamed 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 is cheaper?
?
The foods are relatively equal in price ($)