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 higher in folate, copper, vitamin B1, vitamin B5, vitamin C, potassium, and magnesium; however, tofu is richer in iron, calcium, and selenium.
- Daily need coverage for iron for tofu is 41% higher.
- Soybeans, mature seeds, sprouted, raw contains 153 times more vitamin C than tofu. While soybeans, mature seeds, sprouted, raw contains 15.3mg of vitamin C, tofu contains only 0.1mg.
Soybeans, mature seeds, sprouted, raw and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +140% |
| Contains more PotassiumPotassium | +300% |
| Contains more CopperCopper | +121.2% |
| Contains more ZincZinc | +46.3% |
| Contains more PhosphorusPhosphorus | +69.1% |
| Contains more ManganeseManganese | +16% |
| Contains more CalciumCalcium | +422.4% |
| Contains more IronIron | +155.2% |
| 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.
| Contains more Vitamin CVitamin C | +15200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +319.8% |
| Contains more Vitamin B2Vitamin B2 | +126.9% |
| Contains more Vitamin B3Vitamin B3 | +488.7% |
| Contains more Vitamin B5Vitamin B5 | +1266.2% |
| Contains more Vitamin B6Vitamin B6 | +274.5% |
| Contains more FolateFolate | +1046.7% |
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:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
| Contains more ProteinProtein | +62% |
| Contains more FatsFats | +40.2% |
| Contains more CarbsCarbs | +411.8% |
| Contains more OtherOther | +120.8% |
| Contains more WaterWater | +22.4% |
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
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
| Contains more Mono. FatMonounsaturated fat | +43.8% |
| Contains more Poly. FatPolyunsaturated fat | +40.2% |
| Contains less Sat. FatSaturated fat | -25.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 2.1mg | 5.36mg | 41% |
| Folate | 172µg | 15µg | 39% |
| Calcium | 67mg | 350mg | 28% |
| Copper | 0.427mg | 0.193mg | 26% |
| Vitamin B1 | 0.34mg | 0.081mg | 22% |
| Vitamin C | 15.3mg | 0.1mg | 17% |
| Vitamin B5 | 0.929mg | 0.068mg | 17% |
| Selenium | 0.6µg | 8.9µg | 15% |
| Potassium | 484mg | 121mg | 11% |
| Phosphorus | 164mg | 97mg | 10% |
| Protein | 13.09g | 8.08g | 10% |
| Magnesium | 72mg | 30mg | 10% |
| Vitamin B6 | 0.176mg | 0.047mg | 10% |
| Polyunsaturated fat | 3.783g | 2.699g | 7% |
| Vitamin B3 | 1.148mg | 0.195mg | 6% |
| Vitamin B2 | 0.118mg | 0.052mg | 5% |
| Choline | 28.8mg | 5% | |
| Manganese | 0.702mg | 0.605mg | 4% |
| Zinc | 1.17mg | 0.8mg | 3% |
| Carbs | 9.57g | 1.87g | 3% |
| Fats | 6.7g | 4.78g | 3% |
| Fiber | 1.1g | 0.3g | 3% |
| Vitamin K | 2.4µg | 2% | |
| Calories | 122kcal | 76kcal | 2% |
| Saturated fat | 0.929g | 0.691g | 1% |
| Monounsaturated fat | 1.518g | 1.056g | 1% |
| Net carbs | 8.47g | 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 | 0.58mg | 0.435mg | 0% |
| Leucine | 0.938mg | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
6%
Minerals Daily Need Coverage Score
53%
59%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.238g)
Which food is lower in Sugar?
Soybeans, mature seeds, sprouted, raw is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Soybeans, mature seeds, sprouted, raw is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Soybeans, mature seeds, sprouted, raw is relatively richer in minerals
Which food is richer in vitamins?
Soybeans, mature seeds, sprouted, raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)