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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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Significant differences between Soybeans, mature seeds, sprouted, cooked, steamed, with salt and Tofu

  • Soybeans, mature seeds, sprouted, cooked, steamed, with salt has more Vitamin K, Folate, Copper, Vitamin B5, Vitamin B1, and Vitamin C, however, Tofu is richer in Iron, Calcium, and Selenium.
  • Tofu covers your daily Iron needs 51% more than Soybeans, mature seeds, sprouted, cooked, steamed, with salt.
  • Tofu has 83 times less Vitamin C than Soybeans, mature seeds, sprouted, cooked, steamed, with salt. Soybeans, mature seeds, sprouted, cooked, steamed, with salt has 8.3mg of Vitamin C, while Tofu has 0.1mg.
  • Tofu contains less Sodium.

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

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
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 -97.2%
Contains more SeleniumSelenium +1383.3%

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 0.33% 5.1% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +8200%
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 +1275%
Contains more FolateFolate +433.3%
Contains more Vitamin AVitamin A +112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

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%
Contains more OtherOther +52.8%
~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

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 Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals 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 76kcal Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Protein 8.47g 8.08g Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Fats 4.45g 4.78g Tofu
Vitamin C 8.3mg 0.1mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Net carbs 5.73g 1.57g Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Carbs 6.53g 1.87g Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Magnesium 60mg 30mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Calcium 59mg 350mg Tofu
Potassium 355mg 121mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Iron 1.31mg 5.36mg Tofu
Sugar 0.43g 0.62g Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Fiber 0.8g 0.3g Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Copper 0.33mg 0.193mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Zinc 1.04mg 0.8mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Phosphorus 135mg 97mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Sodium 246mg 7mg Tofu
Vitamin A 40IU 85IU Tofu
Vitamin A 2µg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Vitamin E 0.21mg 0.01mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Manganese 0.71mg 0.605mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Selenium 0.6µg 8.9µg Tofu
Vitamin B1 0.205mg 0.081mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Vitamin B2 0.053mg 0.052mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Vitamin B3 1.092mg 0.195mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Vitamin B5 0.743mg 0.068mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Vitamin B6 0.105mg 0.047mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Vitamin K 33µg 2.4µg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Folate 80µg 15µg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Choline 28.8mg Tofu
Saturated Fat 0.617g 0.691g Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Monounsaturated Fat 1.009g 1.056g Tofu
Polyunsaturated fat 2.513g 2.699g Tofu
Tryptophan 0.103mg 0.12mg Tofu
Threonine 0.325mg 0.402mg Tofu
Isoleucine 0.375mg 0.435mg Tofu
Leucine 0.607mg 0.713mg Tofu
Lysine 0.486mg 0.452mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Methionine 0.089mg 0.108mg Tofu
Phenylalanine 0.415mg 0.428mg Tofu
Valine 0.401mg 0.446mg Tofu
Histidine 0.225mg 0.221mg Soybeans, mature seeds, sprouted, cooked, steamed, with salt

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
7%
Tofu
Minerals Daily Need Coverage Score
47%
Soybeans, mature seeds, sprouted, cooked, steamed, with salt
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 239mg)
Which food is lower in Sugar?
Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Soybeans, mature seeds, sprouted, cooked, steamed, with salt is lower in Sugar (difference - 0.19g)
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 - 0.074g)
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 minerals?
Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Soybeans, mature seeds, sprouted, cooked, steamed, with salt is relatively richer in minerals
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/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.