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  6. Soy milk vs. Tofu

Soy milk vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between Soy milk and Tofu?

  • Soy milk has less Calcium, Manganese, Copper, Iron, Selenium, Phosphorus, Zinc, Vitamin B1, Magnesium, and Fiber than Tofu.
  • Tofu's daily need coverage for Calcium is 66% higher.

We used Soymilk, original and vanilla, unfortified and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Tofu
Tofu
10
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 +132%
Contains more CalciumCalcium +2632%
Contains more PotassiumPotassium +100.8%
Contains more IronIron +315.6%
Contains more CopperCopper +195.3%
Contains more ZincZinc +1208.3%
Contains more PhosphorusPhosphorus +265.4%
Contains less SodiumSodium -72.5%
Contains more ManganeseManganese +429.6%
Contains more SeleniumSelenium +262.5%

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 0% 0.18% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Tofu
Tofu
6
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% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +34.6%
Contains more Vitamin B5Vitamin B5 +180.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5433.3%
Contains more Vitamin B1Vitamin B1 +163.3%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more FolateFolate +61.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +125.9%
Contains more WaterWater +26.1%
Contains more ProteinProtein +428.1%
Contains more FatsFats +398.3%
Contains more OtherOther +115.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 -83.7%
Contains more Mono. FatMonounsaturated Fat +380%
Contains more Poly. FatPolyunsaturated fat +412.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy milk Tofu Opinion
Calories 54kcal 144kcal Tofu
Protein 3.27g 17.27g Tofu
Fats 1.75g 8.72g Tofu
Vitamin C 0mg 0.2mg Tofu
Net carbs 5.68g 0.48g Soy milk
Carbs 6.28g 2.78g Soy milk
Magnesium 25mg 58mg Tofu
Calcium 25mg 683mg Tofu
Potassium 118mg 237mg Tofu
Iron 0.64mg 2.66mg Tofu
Sugar 3.99g Tofu
Fiber 0.6g 2.3g Tofu
Copper 0.128mg 0.378mg Tofu
Zinc 0.12mg 1.57mg Tofu
Phosphorus 52mg 190mg Tofu
Sodium 51mg 14mg Tofu
Vitamin A 3IU 166IU Tofu
Vitamin E 0.11mg Soy milk
Manganese 0.223mg 1.181mg Tofu
Selenium 4.8µg 17.4µg Tofu
Vitamin B1 0.06mg 0.158mg Tofu
Vitamin B2 0.069mg 0.102mg Tofu
Vitamin B3 0.513mg 0.381mg Soy milk
Vitamin B5 0.373mg 0.133mg Soy milk
Vitamin B6 0.077mg 0.092mg Tofu
Vitamin K 3µg Soy milk
Folate 18µg 29µg Tofu
Choline 23.6mg Soy milk
Saturated Fat 0.205g 1.261g Soy milk
Monounsaturated Fat 0.401g 1.925g Tofu
Polyunsaturated fat 0.961g 4.921g Tofu
Tryptophan 0.038mg 0.235mg Tofu
Threonine 0.108mg 0.785mg Tofu
Isoleucine 0.114mg 0.849mg Tofu
Leucine 0.186mg 1.392mg Tofu
Lysine 0.131mg 0.883mg Tofu
Methionine 0.027mg 0.211mg Tofu
Phenylalanine 0.113mg 0.835mg Tofu
Valine 0.117mg 0.87mg Tofu
Histidine 0.061mg 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Soy milk
10%
Tofu
Minerals Daily Need Coverage Score
19%
Soy milk
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 22)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.8)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 1.056g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.