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  6. Soybeans, mature seeds, sprouted, cooked, steamed vs. Tofu

Soybeans, mature seeds, sprouted, cooked, steamed vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between soybeans, mature seeds, sprouted, cooked, steamed and tofu

  • Soybeans, mature seeds, sprouted, cooked, steamed has more vitamin K, folate, copper, vitamin B5, vitamin B1, vitamin C, and magnesium; however, tofu is richer in iron, calcium, and selenium.
  • Soybeans, mature seeds, sprouted, cooked, steamed covers your daily vitamin K needs 57% more than tofu.
  • Tofu has 83 times less vitamin C than soybeans, mature seeds, sprouted, cooked, steamed. Soybeans, mature seeds, sprouted, cooked, steamed has 8.3mg of vitamin C, while tofu has 0.1mg.

Specific food types used in this comparison are Soybeans, mature seeds, sprouted, cooked, steamed and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Soybeans, mature seeds, sprouted, cooked, steamed vs Tofu infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 18% 31% 49% 110% 28% 58% 1.3% 93% 3.3%
Tofu
Tofu
4
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 +100%
Contains more PotassiumPotassium +193.4%
Contains more CopperCopper +71%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +39.2%
Contains more ManganeseManganese +17.4%
Contains more CalciumCalcium +493.2%
Contains more IronIron +309.2%
Contains less SodiumSodium -30%
Contains more SeleniumSelenium +1383.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 0.67% 4.2% 51% 12% 20% 45% 24% 0% 177% 60%
Tofu
Tofu
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Contains more Vitamin CVitamin C +8200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +153.1%
Contains more Vitamin B3Vitamin B3 +460%
Contains more Vitamin B5Vitamin B5 +992.6%
Contains more Vitamin B6Vitamin B6 +123.4%
Contains more Vitamin KVitamin K +2841.7%
Contains more FolateFolate +433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybeans, mature seeds, sprouted, cooked, steamed Tofu DV% diff.
Vitamin K 70.6µg 2.4µg 57%
Iron 1.31mg 5.36mg 51%
Calcium 59mg 350mg 29%
Folate 80µg 15µg 16%
Copper 0.33mg 0.193mg 15%
Selenium 0.6µg 8.9µg 15%
Vitamin B5 0.743mg 0.068mg 14%
Vitamin B1 0.205mg 0.081mg 10%
Vitamin C 8.3mg 0.1mg 9%
Magnesium 60mg 30mg 7%
Potassium 355mg 121mg 7%
Vitamin B3 1.092mg 0.195mg 6%
Phosphorus 135mg 97mg 5%
Manganese 0.71mg 0.605mg 5%
Vitamin B6 0.105mg 0.047mg 4%
Carbs 6.53g 1.87g 2%
Fiber 0.8g 0.3g 2%
Zinc 1.04mg 0.8mg 2%
Choline 41.2mg 28.8mg 2%
Protein 8.47g 8.08g 1%
Fats 4.45g 4.78g 1%
Vitamin E 0.21mg 0.01mg 1%
Polyunsaturated fat 2.513g 2.699g 1%
Calories 81kcal 76kcal 0%
Protein per 100 calories 10g 11g N/A
Calories per 10 g protein 96kcal 94kcal N/A
Weight per 100 calories 123g 132g N/A
Unsaturated / Saturated Fat ratio 5.7 5.4 N/A
Net carbs 5.73g 1.57g N/A
Sugar 0.52g 0.62g N/A
Sodium 10mg 7mg 0%
Vitamin A 2µg 0%
Vitamin B2 0.053mg 0.052mg 0%
Saturated fat 0.617g 0.691g 0%
Monounsaturated fat 1.009g 1.056g 0%
Tryptophan 0.103mg 0.12mg 0%
Threonine 0.325mg 0.402mg 0%
Isoleucine 0.375mg 0.435mg 0%
Leucine 0.607mg 0.713mg 0%
Lysine 0.486mg 0.452mg 0%
Methionine 0.089mg 0.108mg 0%
Phenylalanine 0.415mg 0.428mg 0%
Valine 0.401mg 0.446mg 0%
Histidine 0.225mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 4% 7% 79%
Protein: 8.47 g
Fats: 4.45 g
Carbs: 6.53 g
Water: 79.45 g
Other: 1.1 g
Tofu
Tofu
2
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 CarbsCarbs +249.2%
~equal in Protein ~8.08g
~equal in Fats ~4.78g
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.617 g
Monounsaturated fat: Mono. Fat 1.009 g
Polyunsaturated fat: Poly. Fat 2.513 g
Tofu
Tofu
2
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 less Sat. FatSaturated fat -10.7%
~equal in Monounsaturated fat ~1.056g
~equal in Polyunsaturated fat ~2.699g

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, sprouted, cooked, steamed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168460/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.