Soybeans, mature seeds, sprouted, raw vs. Tofu — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.09 g
Fats:
6.7 g
Carbs:
9.57 g
Water:
69.05 g
Other:
1.59 g
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
Saturated fat:
Sat. Fat
0.929 g
Monounsaturated fat:
Mono. Fat
1.518 g
Polyunsaturated fat:
Poly. Fat
3.783 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
32%
9%
Minerals Daily Need Coverage Score
53%
87%
Comparison summary
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Soybeans, mature seeds, sprouted, raw is lower in Saturated fat (difference - 0.332g)
Which food is lower in glycemic index?
Soybeans, mature seeds, sprouted, raw is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Soybeans, mature seeds, sprouted, raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (14 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)