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  6. Soy milk vs. Tofu

Soy milk vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Soy milk and Tofu?

  • Soy milk is higher in Vitamin B5, yet Tofu is higher in Iron, Calcium, Manganese, Selenium, Copper, Phosphorus, Zinc, and Polyunsaturated fat.
  • Tofu's daily need coverage for Iron is 59% more.
  • Soy milk has 6 times more Sugar than Tofu. While Soy milk has 3.99g of Sugar, Tofu has only 0.62g.

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

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.
Soy milk
Soy milk
0
:
10
Tofu
Tofu
Contains more Calcium +1300%
Contains more Iron +737.5%
Contains more Magnesium +20%
Contains more Phosphorus +86.5%
Contains less Sodium -86.3%
Contains more Zinc +566.7%
Contains more Copper +50.8%
Contains more Manganese +171.3%
Contains more Selenium +85.4%
Equal in Potassium - 121
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Calcium +1300%
Contains more Iron +737.5%
Contains more Magnesium +20%
Contains more Phosphorus +86.5%
Contains less Sodium -86.3%
Contains more Zinc +566.7%
Contains more Copper +50.8%
Contains more Manganese +171.3%
Contains more Selenium +85.4%
Equal in Potassium - 121

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.
Soy milk
Soy milk
7
:
3
Tofu
Tofu
Contains more Vitamin E +1000%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +163.1%
Contains more Vitamin B5 +448.5%
Contains more Vitamin B6 +63.8%
Contains more Folate +20%
Contains more Vitamin K +25%
Contains more Vitamin A +2733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +1000%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +163.1%
Contains more Vitamin B5 +448.5%
Contains more Vitamin B6 +63.8%
Contains more Folate +20%
Contains more Vitamin K +25%
Contains more Vitamin A +2733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
2
:
3
Tofu
Tofu
Contains more Carbs +235.8%
Contains more Protein +147.1%
Contains more Fats +173.1%
Contains more Other +10.8%
Equal in Water - 84.55
Soy milk
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
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 Carbs +235.8%
Contains more Protein +147.1%
Contains more Fats +173.1%
Contains more Other +10.8%
Equal in Water - 84.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
1
:
2
Tofu
Tofu
Contains less Saturated Fat -70.3%
Contains more Monounsaturated Fat +163.3%
Contains more Polyunsaturated fat +180.9%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -70.3%
Contains more Monounsaturated Fat +163.3%
Contains more Polyunsaturated fat +180.9%

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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy milk Tofu Opinion
Net carbs 5.68g 1.57g Soy milk
Protein 3.27g 8.08g Tofu
Fats 1.75g 4.78g Tofu
Carbs 6.28g 1.87g Soy milk
Calories 54kcal 76kcal Tofu
Sugar 3.99g 0.62g Tofu
Fiber 0.6g 0.3g Soy milk
Calcium 25mg 350mg Tofu
Iron 0.64mg 5.36mg Tofu
Magnesium 25mg 30mg Tofu
Phosphorus 52mg 97mg Tofu
Potassium 118mg 121mg Tofu
Sodium 51mg 7mg Tofu
Zinc 0.12mg 0.8mg Tofu
Copper 0.128mg 0.193mg Tofu
Manganese 0.223mg 0.605mg Tofu
Selenium 4.8µg 8.9µg Tofu
Vitamin A 3IU 85IU Tofu
Vitamin E 0.11mg 0.01mg Soy milk
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.06mg 0.081mg Tofu
Vitamin B2 0.069mg 0.052mg Soy milk
Vitamin B3 0.513mg 0.195mg Soy milk
Vitamin B5 0.373mg 0.068mg Soy milk
Vitamin B6 0.077mg 0.047mg Soy milk
Folate 18µg 15µg Soy milk
Vitamin K 3µg 2.4µg Soy milk
Tryptophan 0.038mg 0.12mg Tofu
Threonine 0.108mg 0.402mg Tofu
Isoleucine 0.114mg 0.435mg Tofu
Leucine 0.186mg 0.713mg Tofu
Lysine 0.131mg 0.452mg Tofu
Methionine 0.027mg 0.108mg Tofu
Phenylalanine 0.113mg 0.428mg Tofu
Valine 0.117mg 0.446mg Tofu
Histidine 0.061mg 0.221mg Tofu
Saturated Fat 0.205g 0.691g Soy milk
Monounsaturated Fat 0.401g 1.056g Tofu
Polyunsaturated fat 0.961g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Soy milk
6%
Tofu
Minerals Daily Need Coverage Score
19%
Soy milk
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.37g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 44mg)
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 - 0.486g)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/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.