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

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

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How are soybeans, mature seeds, sprouted, cooked, steamed, with salt and tofu different?

  • Soybeans, mature seeds, sprouted, cooked, steamed, with salt is higher in folate, vitamin B5, and vitamin C; however, tofu is richer in calcium, selenium, manganese, iron, phosphorus, and fiber.
  • Daily need coverage for calcium for tofu is 62% higher.
  • Soybeans, mature seeds, sprouted, cooked, steamed, with salt contains 42 times more vitamin C than tofu. While soybeans, mature seeds, sprouted, cooked, steamed, with salt contains 8.3mg of vitamin C, tofu contains only 0.2mg.
  • Tofu has less sodium.

Soybeans, mature seeds, sprouted, cooked, steamed, with salt and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Soybeans, mature seeds, sprouted, cooked, steamed, with salt 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 43% 18% 31% 49% 110% 28% 58% 32% 93% 3.3%
Tofu
Tofu
8
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 PotassiumPotassium +49.8%
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 less SodiumSodium -94.3%
Contains more ManganeseManganese +66.3%
Contains more SeleniumSelenium +2800%
~equal in Magnesium ~58mg

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 28% 0.67% 4.2% 0% 51% 12% 20% 45% 24% 0% 83% 60% 0%
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 +4050%
Contains more Vitamin AVitamin A +∞%
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 Vitamin B2Vitamin B2 +92.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soybeans, mature seeds, sprouted, cooked, steamed, with salt Tofu DV% diff.
Calcium 59mg 683mg 62%
Selenium 0.6µg 17.4µg 31%
Vitamin K 33µg 28%
Manganese 0.71mg 1.181mg 20%
Protein 8.47g 17.27g 18%
Iron 1.31mg 2.66mg 17%
Polyunsaturated fat 2.513g 4.921g 16%
Folate 80µg 29µg 13%
Vitamin B5 0.743mg 0.133mg 12%
Sodium 246mg 14mg 10%
Vitamin C 8.3mg 0.2mg 9%
Phosphorus 135mg 190mg 8%
Fats 4.45g 8.72g 7%
Fiber 0.8g 2.3g 6%
Copper 0.33mg 0.378mg 5%
Zinc 1.04mg 1.57mg 5%
Vitamin B1 0.205mg 0.158mg 4%
Vitamin B3 1.092mg 0.381mg 4%
Vitamin B2 0.053mg 0.102mg 4%
Saturated fat 0.617g 1.261g 3%
Calories 81kcal 144kcal 3%
Potassium 355mg 237mg 3%
Monounsaturated fat 1.009g 1.925g 2%
Vitamin E 0.21mg 1%
Vitamin B6 0.105mg 0.092mg 1%
Carbs 6.53g 2.78g 1%
Net carbs 5.73g 0.48g N/A
Magnesium 60mg 58mg 0%
Sugar 0.43g N/A
Vitamin A 2µg 0%
Tryptophan 0.103mg 0.235mg 0%
Threonine 0.325mg 0.785mg 0%
Isoleucine 0.375mg 0.849mg 0%
Leucine 0.607mg 1.392mg 0%
Lysine 0.486mg 0.883mg 0%
Methionine 0.089mg 0.211mg 0%
Phenylalanine 0.415mg 0.835mg 0%
Valine 0.401mg 0.87mg 0%
Histidine 0.225mg 0.431mg 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
3
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 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
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 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%

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, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169369/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.