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

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How are soybeans, mature seeds, sprouted, raw and tofu different?

  • Soybeans, mature seeds, sprouted, raw is richer in folate, vitamin C, vitamin B5, vitamin B1, potassium, and vitamin B6, while tofu is higher in calcium, selenium, manganese, and iron.
  • Tofu covers your daily need for calcium, 62% more than soybeans, mature seeds, sprouted, raw.
  • Soybeans, mature seeds, sprouted, raw contains 77 times more vitamin C than tofu. Soybeans, mature seeds, sprouted, raw contains 15.3mg of vitamin C, while tofu contains 0.2mg.

Soybeans, mature seeds, sprouted, raw and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Soybeans, mature seeds, sprouted, raw 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 51% 20% 43% 79% 142% 32% 70% 1.8% 92% 3.3%
Tofu
Tofu
6
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 MagnesiumMagnesium +24.1%
Contains more PotassiumPotassium +104.2%
Contains more CopperCopper +13%
Contains more CalciumCalcium +919.4%
Contains more IronIron +26.7%
Contains more ZincZinc +34.2%
Contains more PhosphorusPhosphorus +15.9%
Contains more ManganeseManganese +68.2%
Contains more SeleniumSelenium +2800%
~equal in Sodium ~14mg

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 51% 0.33% 0% 0% 85% 27% 22% 56% 41% 0% 0% 129% 0%
Tofu
Tofu
0
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 +7550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +115.2%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more Vitamin B3Vitamin B3 +201.3%
Contains more Vitamin B5Vitamin B5 +598.5%
Contains more Vitamin B6Vitamin B6 +91.3%
Contains more FolateFolate +493.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soybeans, mature seeds, sprouted, raw Tofu DV% diff.
Calcium 67mg 683mg 62%
Folate 172µg 29µg 36%
Selenium 0.6µg 17.4µg 31%
Manganese 0.702mg 1.181mg 21%
Vitamin C 15.3mg 0.2mg 17%
Vitamin B5 0.929mg 0.133mg 16%
Vitamin B1 0.34mg 0.158mg 15%
Polyunsaturated fat 3.783g 4.921g 8%
Protein 13.09g 17.27g 8%
Potassium 484mg 237mg 7%
Iron 2.1mg 2.66mg 7%
Vitamin B6 0.176mg 0.092mg 6%
Fiber 1.1g 2.3g 5%
Vitamin B3 1.148mg 0.381mg 5%
Copper 0.427mg 0.378mg 5%
Zinc 1.17mg 1.57mg 4%
Phosphorus 164mg 190mg 4%
Magnesium 72mg 58mg 3%
Fats 6.7g 8.72g 3%
Saturated fat 0.929g 1.261g 2%
Carbs 9.57g 2.78g 2%
Monounsaturated fat 1.518g 1.925g 1%
Calories 122kcal 144kcal 1%
Vitamin B2 0.118mg 0.102mg 1%
Net carbs 8.47g 0.48g N/A
Sodium 14mg 14mg 0%
Vitamin A 1µg 0%
Tryptophan 0.159mg 0.235mg 0%
Threonine 0.503mg 0.785mg 0%
Isoleucine 0.58mg 0.849mg 0%
Leucine 0.938mg 1.392mg 0%
Lysine 0.752mg 0.883mg 0%
Methionine 0.138mg 0.211mg 0%
Phenylalanine 0.641mg 0.835mg 0%
Valine 0.62mg 0.87mg 0%
Histidine 0.348mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 7% 10% 69%
Protein: 13.09 g
Fats: 6.7 g
Carbs: 9.57 g
Water: 69.05 g
Other: 1.59 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 +244.2%
Contains more OtherOther +13.6%
Contains more ProteinProtein +31.9%
Contains more FatsFats +30.1%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 1.518 g
Polyunsaturated fat: Poly. Fat 3.783 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 -26.3%
Contains more Mono. FatMonounsaturated fat +26.8%
Contains more Poly. FatPolyunsaturated fat +30.1%

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, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169284/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.