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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
Infographic link

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% 2.4% 4.2% 0% 51% 12% 20% 45% 24% 0% 83% 60% 0%
Tofu
Tofu
2
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% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 Vitamin AVitamin A +315%
Contains more Vitamin B2Vitamin B2 +92.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybeans, mature seeds, sprouted, cooked, steamed, with salt Tofu
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Soybeans, mature seeds, sprouted, cooked, steamed, with salt Tofu Opinion
Calories 81kcal 144kcal Tofu
Protein 8.47g 17.27g Tofu
Fats 4.45g 8.72g Tofu
Vitamin C 8.3mg 0.2mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Net carbs 5.73g 0.48g Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Carbs 6.53g 2.78g Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Magnesium 60mg 58mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Calcium 59mg 683mg Tofu
Potassium 355mg 237mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Iron 1.31mg 2.66mg Tofu
Sugar 0.43g Tofu
Fiber 0.8g 2.3g Tofu
Copper 0.33mg 0.378mg Tofu
Zinc 1.04mg 1.57mg Tofu
Phosphorus 135mg 190mg Tofu
Sodium 246mg 14mg Tofu
Vitamin A 40IU 166IU Tofu
Vitamin A 2µg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Vitamin E 0.21mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Manganese 0.71mg 1.181mg Tofu
Selenium 0.6µg 17.4µg Tofu
Vitamin B1 0.205mg 0.158mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Vitamin B2 0.053mg 0.102mg Tofu
Vitamin B3 1.092mg 0.381mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Vitamin B5 0.743mg 0.133mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Vitamin B6 0.105mg 0.092mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Vitamin K 33µg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Folate 80µg 29µg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Saturated Fat 0.617g 1.261g Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Monounsaturated Fat 1.009g 1.925g Tofu
Polyunsaturated fat 2.513g 4.921g Tofu
Tryptophan 0.103mg 0.235mg Tofu
Threonine 0.325mg 0.785mg Tofu
Isoleucine 0.375mg 0.849mg Tofu
Leucine 0.607mg 1.392mg Tofu
Lysine 0.486mg 0.883mg Tofu
Methionine 0.089mg 0.211mg Tofu
Phenylalanine 0.415mg 0.835mg Tofu
Valine 0.401mg 0.87mg Tofu
Histidine 0.225mg 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybeans, mature seeds, sprouted, cooked, steamed, with salt Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
25%
Soybeans, mature seeds, sprouted, cooked, steamed, with salt
10%
Tofu
Minerals Daily Need Coverage Score
47%
Soybeans, mature seeds, sprouted, cooked, steamed, with salt
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 232mg)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Soybeans, mature seeds, sprouted, cooked, steamed, with salt is lower in Saturated Fat (difference - 0.644g)
Which food is lower in glycemic index?
Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Soybeans, mature seeds, sprouted, cooked, steamed, with salt is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Soybeans, mature seeds, sprouted, cooked, steamed, with salt is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.