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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 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

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
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 +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.
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
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybeans, mature seeds, sprouted, raw Tofu 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%

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
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%
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
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
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 +43.8%
Contains more Poly. FatPolyunsaturated fat +40.2%
Contains less Sat. FatSaturated fat -25.6%

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/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.