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  6. Soybeans, mature seeds, sprouted, cooked, stir-fried vs. Tofu

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

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Differences between soybeans, mature seeds, sprouted, cooked, stir-fried and tofu

  • Soybeans, mature seeds, sprouted, cooked, stir-fried has more copper, vitamin B1, folate, manganese, vitamin B5, phosphorus, and magnesium, while tofu has more iron, calcium, and selenium.
  • Tofu's daily need coverage for iron is 62% higher.
  • Tofu contains 17 times less vitamin B5 than soybeans, mature seeds, sprouted, cooked, stir-fried. Soybeans, mature seeds, sprouted, cooked, stir-fried contains 1.186mg of vitamin B5, while tofu contains 0.068mg.

The food types used in this comparison are Soybeans, mature seeds, sprouted, cooked, stir-fried and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Soybeans, mature seeds, sprouted, cooked, stir-fried 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 69% 25% 50% 15% 176% 57% 93% 1.8% 148% 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 +220%
Contains more PotassiumPotassium +368.6%
Contains more CopperCopper +173.1%
Contains more ZincZinc +162.5%
Contains more PhosphorusPhosphorus +122.7%
Contains more ManganeseManganese +87.3%
Contains more CalciumCalcium +326.8%
Contains more IronIron +1240%
Contains less SodiumSodium -50%
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 40% 0.33% 0% 0% 105% 44% 21% 71% 39% 0% 0% 95% 0%
Tofu
Tofu
3
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% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +11900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +418.5%
Contains more Vitamin B2Vitamin B2 +265.4%
Contains more Vitamin B3Vitamin B3 +464.1%
Contains more Vitamin B5Vitamin B5 +1644.1%
Contains more Vitamin B6Vitamin B6 +257.4%
Contains more FolateFolate +746.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybeans, mature seeds, sprouted, cooked, stir-fried Tofu DV% diff.
Iron 0.4mg 5.36mg 62%
Copper 0.527mg 0.193mg 37%
Vitamin B1 0.42mg 0.081mg 28%
Folate 127µg 15µg 28%
Calcium 82mg 350mg 27%
Manganese 1.133mg 0.605mg 23%
Vitamin B5 1.186mg 0.068mg 22%
Phosphorus 216mg 97mg 17%
Magnesium 96mg 30mg 16%
Selenium 0.6µg 8.9µg 15%
Potassium 567mg 121mg 13%
Vitamin C 12mg 0.1mg 13%
Zinc 2.1mg 0.8mg 12%
Vitamin B2 0.19mg 0.052mg 11%
Protein 13.1g 8.08g 10%
Vitamin B6 0.168mg 0.047mg 9%
Polyunsaturated fat 4.009g 2.699g 9%
Vitamin B3 1.1mg 0.195mg 6%
Choline 28.8mg 5%
Fats 7.1g 4.78g 4%
Carbs 9.4g 1.87g 3%
Vitamin K 2.4µg 2%
Calories 125kcal 76kcal 2%
Fiber 0.8g 0.3g 2%
Saturated fat 0.985g 0.691g 1%
Monounsaturated fat 1.609g 1.056g 1%
Net carbs 8.6g 1.57g N/A
Sugar 0.62g N/A
Sodium 14mg 7mg 0%
Vitamin E 0.01mg 0%
Vitamin A 1µg 0%
Tryptophan 0.159mg 0.12mg 0%
Threonine 0.503mg 0.402mg 0%
Isoleucine 0.581mg 0.435mg 0%
Leucine 0.939mg 0.713mg 0%
Lysine 0.752mg 0.452mg 0%
Methionine 0.138mg 0.108mg 0%
Phenylalanine 0.641mg 0.428mg 0%
Valine 0.62mg 0.446mg 0%
Histidine 0.348mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 7% 9% 67% 3%
Protein: 13.1 g
Fats: 7.1 g
Carbs: 9.4 g
Water: 67.2 g
Other: 3.2 g
Tofu
Tofu
1
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 ProteinProtein +62.1%
Contains more FatsFats +48.5%
Contains more CarbsCarbs +402.7%
Contains more OtherOther +344.4%
Contains more WaterWater +25.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.985 g
Monounsaturated fat: Mono. Fat 1.609 g
Polyunsaturated fat: Poly. Fat 4.009 g
Tofu
Tofu
1
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 more Mono. FatMonounsaturated fat +52.4%
Contains more Poly. FatPolyunsaturated fat +48.5%
Contains less Sat. FatSaturated fat -29.8%

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, stir-fried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168461/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.