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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 from 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
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% 0.66% 0% 0% 85% 27% 22% 56% 41% 0% 0% 129% 0%
Tofu
4
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% 5.1% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +15200%
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%
Contains more Vitamin AVitamin A +672.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybeans, mature seeds, sprouted, raw Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybeans, mature seeds, sprouted, raw Tofu Opinion
Calories 122kcal 76kcal Soybeans, mature seeds, sprouted, raw
Protein 13.09g 8.08g Soybeans, mature seeds, sprouted, raw
Fats 6.7g 4.78g Soybeans, mature seeds, sprouted, raw
Vitamin C 15.3mg 0.1mg Soybeans, mature seeds, sprouted, raw
Net carbs 8.47g 1.57g Soybeans, mature seeds, sprouted, raw
Carbs 9.57g 1.87g Soybeans, mature seeds, sprouted, raw
Magnesium 72mg 30mg Soybeans, mature seeds, sprouted, raw
Calcium 67mg 350mg Tofu
Potassium 484mg 121mg Soybeans, mature seeds, sprouted, raw
Iron 2.1mg 5.36mg Tofu
Sugar 0.62g Soybeans, mature seeds, sprouted, raw
Fiber 1.1g 0.3g Soybeans, mature seeds, sprouted, raw
Copper 0.427mg 0.193mg Soybeans, mature seeds, sprouted, raw
Zinc 1.17mg 0.8mg Soybeans, mature seeds, sprouted, raw
Phosphorus 164mg 97mg Soybeans, mature seeds, sprouted, raw
Sodium 14mg 7mg Tofu
Vitamin A 11IU 85IU Tofu
Vitamin A RAE 1µg Soybeans, mature seeds, sprouted, raw
Vitamin E 0.01mg Tofu
Manganese 0.702mg 0.605mg Soybeans, mature seeds, sprouted, raw
Selenium 0.6µg 8.9µg Tofu
Vitamin B1 0.34mg 0.081mg Soybeans, mature seeds, sprouted, raw
Vitamin B2 0.118mg 0.052mg Soybeans, mature seeds, sprouted, raw
Vitamin B3 1.148mg 0.195mg Soybeans, mature seeds, sprouted, raw
Vitamin B5 0.929mg 0.068mg Soybeans, mature seeds, sprouted, raw
Vitamin B6 0.176mg 0.047mg Soybeans, mature seeds, sprouted, raw
Vitamin K 2.4µg Tofu
Folate 172µg 15µg Soybeans, mature seeds, sprouted, raw
Choline 28.8mg Tofu
Saturated Fat 0.929g 0.691g Tofu
Monounsaturated Fat 1.518g 1.056g Soybeans, mature seeds, sprouted, raw
Polyunsaturated fat 3.783g 2.699g Soybeans, mature seeds, sprouted, raw
Tryptophan 0.159mg 0.12mg Soybeans, mature seeds, sprouted, raw
Threonine 0.503mg 0.402mg Soybeans, mature seeds, sprouted, raw
Isoleucine 0.58mg 0.435mg Soybeans, mature seeds, sprouted, raw
Leucine 0.938mg 0.713mg Soybeans, mature seeds, sprouted, raw
Lysine 0.752mg 0.452mg Soybeans, mature seeds, sprouted, raw
Methionine 0.138mg 0.108mg Soybeans, mature seeds, sprouted, raw
Phenylalanine 0.641mg 0.428mg Soybeans, mature seeds, sprouted, raw
Valine 0.62mg 0.446mg Soybeans, mature seeds, sprouted, raw
Histidine 0.348mg 0.221mg Soybeans, mature seeds, sprouted, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybeans, mature seeds, sprouted, raw Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Soybeans, mature seeds, sprouted, raw
7%
Tofu
Minerals Daily Need Coverage Score
53%
Soybeans, mature seeds, sprouted, raw
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.238g)
Which food is lower in Sugar?
Soybeans, mature seeds, sprouted, raw
Soybeans, mature seeds, sprouted, raw is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Soybeans, mature seeds, sprouted, raw
Soybeans, mature seeds, sprouted, raw is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Soybeans, mature seeds, sprouted, raw
Soybeans, mature seeds, sprouted, raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.